Warm-up:
EMOM 12, alternating:
a) 10 Rotational Medicine Ball Throws, left
b) 10 Rotational Medicine Ball Throws, right
c) 15 Medicine Ball Cleans
Strength:
Clean Pull + Clean + Hang Clean (Below Knee) + Hang Clean (Above Knee)
5 x 1
WOD:
5 Rounds For Time:
20 Wall Ball, 20# to 10’/14# to 9′
20/15 Chest-to-Bar Pullups
TIMECAP: 15:00
Extra Work:
EMOM 15, alternating:
a) 6-12 Ring Pushups
b) 2-6 Strict Chin-Ups
c) 10-15 GHD Sit-Ups