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Warmup: 12 minutes of

10 Cal Row

10 Toes to Wall

10 Wall Ball Slams

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Buy-In: 3x30 Wall Balls 20/14#

*1 minute break between each round

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WOD: Not for Time

20 Rounds

1 Squat Clean + 3 Front Squats + 5 Deadlift

*Rest as needed between rounds

**Athlete picks weight and can change weights

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Rugby Conditioning: 20 minute AMRAP

10- 10 meter sprints with 1 burpee at each side (total 10 burpees) + 10 ball over bar

 

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