WOD

Hero WOD BADGER 3 rounds 30 sqt cleans 30 pull ups 800 run

Skill: HSPUs 9-15-21 Rope Climb HSUPs weighted lunges (heavy) Rope Climb

Strict Press 5-3-2-1-1 3 rounds 5 push press (75% of 1 rep max) 10 burpees

1 mile run (rest 2min) 100m sprint (30sec) 200 (30 sec) 300 (30 sec) 400 (30 sec) 400 (30 sec) 300 (30 Sec) 200 (30...

Max Dips X3 10 min AMRAP 10 one arm alt KB swings 5 KB Swings 10 push ups 5m crab walk

Squat Cleans 3-3-3-3 4 rounds 8 sq cleans 6 burpee pullups 200 m run

5 rounds 400m Run 50 double unders

2-4-6-4-2 Curtis P’s Mountain climber x10