Mwod: Row 2 mins, Roll upper back & lats with roller, Band lat/tri stretch, Frog stretch, Roll glutes & hips with ball
Bench 3 x AMRAP @ 75%
Band Face pulls 3 x 20
B) Pull up 4 x max reps
WOD: 1 RFT
10 Clean & Press (85/145)
200m Row
8 Clean & Press
10 Body Rows
6 Clean & Press
300m Row
4 Clean & Press
10 Front squats
2 Clean & Press
400m Row
Bench 3 x AMRAP @ 75%
Band Face pulls 3 x 20
B) Pull up 4 x max reps
WOD: 1 RFT
10 Clean & Press (85/145)
200m Row
8 Clean & Press
10 Body Rows
6 Clean & Press
300m Row
4 Clean & Press
10 Front squats
2 Clean & Press
400m Row
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