Warm up

• 10 Air Squat
• 20 Good Morning
• 10 Bird Dogs each side
• 10 Fire Hydrants each side

Strength  30 minutes to PR your Back Squat

WOD  8 min Cap

15-12-9-6-3

• Hang cleans 135/95
• wallballs 20/14

the goal is to complete the WOD so choose weights appropriately