WOD

Complex: one rep max EMOM: 10mins one complex max burpees until :45

Recovery 1mile run abs 1mile run

Bradshaw

Clean & Jerk 4×2 6 rounds 15 slam balls 10 bx jumps

4 rounds 400m run 6 complexes (hang clean lung and lung with bar)

50 wall balls 40 box jumps 30 GHDs 20 DB thrusters 10 renegade rows

Back squat: 5 rep mx EMOM 7 mins Dead lift bar jumps

Bench Press: 6×3 25- front squats 25 v-ups 25 hang cleans 25 thrusters 95/135