Squat and Pull

Dynamic warm-up, then 4 rds of:

5 man-makers (35# DB’s)

5 overhead slam ball throws for distance (30#)

5 standing broad jumps

Strength:  Back squats 8-5-5-5-3, superset with single arm DB rows 8-8-8-8-8 (each side, 80#)

MetCon: 3 rds of

400m run

1 rope climb (15′)

5 squat cleans (135#)

7 ring pull-ups

9 med-ball transfers (20#)

-DR 13:55, AR 14:19, LB 17:32