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