Warm Up:
10 Air Squats to Medball
10 Front Squats holding Medball
10e leg Lunges with Med Ball Overhead
20 Shoulder Taps
x2
Push and Pull:
Quality, not time
10-9-8-7-6-5-4-3-2-1
DB Bench Press
20-18-16-14-12-10-8-6-4-2
Ring Row
*done in Superset fashion. 10 DB Bench directly into 20 Ring Rows
WOD:
27-21-15-9
Med Ball Squat Cleans (20/14)
Sit Ups
Push Ups