Warm up 

10 banded good mornings 

10 banded monster walks sideways

10 stability ball exchange 

10 frontal plain ball exchange 

10 renegade rows with push

 

 Back squat

2×8@ 70-73%

2×4@80-83%
3×1 @90-95%

WOD 1

8 minute AMRAP:

8 alternating single arm db burpee clusters (50/35lb)
8 toes to bar

 

WOD 2 Metcon Class

buy in 1500m row

5 rounds of

5 pullups

10 pushups

15 air squats

OR

buy in 1 mile run

5 rounds of

5 pullups

10 pushups

15 air squats