WARMUP:
200 Meter Run/Row
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Lat Pull Aparts
:45 Goblet Squat Hold
8 Single Leg KB Deadlift (4R/4L)
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
200 Meter Run/Row
STRENGTH:
3 Supersets
12 Bulgarian Split Squats w/ KB (AHAP) (6R/6L)
12 Weighted Hip Bridges (AHAP)
30 Ab Mat Sit-Ups
WOD:
16 Min. AMRAP
8 Hang Power Cleans (95/65)
8 Burpees Over the Bar
8 Front Rack Lunges (alternating)(95/65)