General Warm Up
400m Run or 500m Row
Iron Scap
Strength
15 min to establish a 1RM Back Squat, Press, or Deadlift, whichever one you missed earlier in the week. If you did not miss any of these lifts establish a 1RM Bench Press or Power Clean. ONLY DO BENCH OR CLEAN IF YOU HAVE COMPLETED THE OTHER THREE LIFTS.
WOD
5 Rounds for time of:
15 KB Swings (55/35)
15 Knees to Elbow
15m Handstand Walk
