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Warm-up 2 Round
20 Double Under
:30 Samson Stretch/Side
:30 Pigeon Stretch/Side
5 Single Leg Glute Bridge/Side
5 Single Leg RDL/side
10 Cossack Squat
10 Spiderman Lunge
2 Round
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat Strength 1: Back Squat (7@75%, 5@80%, 5@83%, 4@86%) 2: Front Squat (5@75%, 5@78%) Metcon Metcon (Time) 3 RFT
36 Russian Swing (53/35)[70/53]
24 Box Step Up (24/20)[28/24]
12 T2B BrewCity Home WOD 3 RFT
36 Russian Swing
24 Box Step Up
12 Candlestick
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