STRENGTH
3 sets of:
1 Leg Less Rope Climb
4 Pausing Back Squats (3 second hold at the bottom)
8 Kettlebell One arm row (each arm)
2:00 minute rest.
WOD
"Teams of 3"
5 rounds each in relay style of:
5 Hang Clean and Press (R) - 22.5/15kg
5 Hang Clean and Press (L) - 22.5/15kg
10 Dumbbell Snatches - 22.5/15kg
10 Toes to Bar
15/12 Calories
