3 sets of:
Row 250 m
3 deep squat progressions
Then :
3 sets of ring pullups (in false grip) x 3-6 reps
A.
Every :90 sec for 7:00 min (5 sets)
1 clean from below knee + 1 front squat (building)
Every 2 for 10
2 cleans (rest :10sec between lifts, building to heavy)
WOD
For time:
50 wall-balls 20/14
40 push-ups
30 T2B
20 DB hang clean thrusters 50/35
10 bar muscle ups