500 m row or 400 m run
3 rounds of
10 goblet squats
10 KB Swings
10 KB situps, extended arm above head
5 shoulder kips
5x3 squat cleans, warm up the pullup you will be doing and your DU's between sets.
400 m run buy in, then:
Front squats 135/95, RX+ 155/115, (no typo, 115 today for our strong Gals)
Pull ups, RX+ CTB
Squat Cleans, 1 shrug, 1 hang power clean, 1 squat clean from the ground.
10 rounds on the 90 seconds, Start at 60% and work up to something heavy. Please link all the lifts.
Pick two goats to work on for 15 minutes.