PRE:  12x2 Squat Cleans (5 sec hold at bottom of each lift) (65% of 1 RM)

WOD:  3 Rounds of 5 min AMRAP with 1 min rest -

WOD A: 

- 3 MU's (Ring or Bar)

- 6 Decline Push Ups

- 9 Goblet Squats (70/62)

WOD B:

- 6 Pull Ups

- 12 HRPU's

- 18 Air Squats

*Choose either WOD A or WOD according to your ability.

POST: 100 Abmat Sit ups

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