go here Warm up

5 min AMRAP

15 Air Squats

10 Kb Swings 24/16

 

Barbell Warm Up

 

Wod 1

Every 3 minutes for 18 minutes

– 4 Back Squat @ 80%

– 8 Max vertical jumps

– 1 minute recovery bike

 

Wod 2

Girl of the Week

Elizabeth

21-15-9

Squat Clean 60/43

Ring Dip

14 min Cap

 

Build to a heavy Squat Clean in remaining time