Warm-up:
10:00 of:
10 Medicine Ball Cleans
5 Rotational Medicine Ball Throws/side
10 Pushups
50′ Inchworm
Strength:
Push Press 90% x Max Reps x 1
WOD:
AMRAP 14:
25 Power Cleans, 115#/75#
25 Wall Ball, 20# to 10’/14# to 9′
25/20 Calorie Assault Bike or Row
25 Handstand Pushups
Extra Work:
4 Sets for Quality:
10 Bulgarian Split Squats/side
10 Single Arm Z Press/side
10 Bodyweight Rows
20 Hip Extensions