Friday
WARM UP:

Run or Row 250 meters

Then 3 Rounds,

10 Slasher to Halo (26/15)

10 Dead Hang Pull ups

10 Strict Toes to Bar

10 Back Extensions

10 Squats

STRENGTH:
Clean   5-5-3-3-3
WOD:
Friday

Open WOD 11.5

AMRAP 20:00

5 Power Cleans (145/100)

10 Toes to bar

15 Wall Balls (20/14)

AMRAP

Extra Credit:

GHD Holds

Hip ext hold X60 sec

GHDSU hold X45 sec

3 sets