OCTOBER 2ND

STRENGTH:

EMOM 9 MIN

 3 POWER CLEAN @ 70%

3XAMRAP STRICT PULL UPS

WOD:

3 squat cleans @ 70% 1rm

12 hr push ups

30 dbl unders

x5 rounds

core:  30 windmills

on ramp:

Squat

Dead Lift Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC