Day 2)
Warm Up
3rds
Echo Bike 20cals
Good Morning x10 Empty Bar
Barbell warm up
Strength
Muscle Clean 3×7
Power Clean 3×5
Clean 3×3
Front Squat w/ 5sec pause 3×3, 2×2
BTN Push Press 4×6
Single Arm Upright Row 3×10
WOD
3rds for time
Row 500m
20 heavy wall balls 12/9kg
15 burpees
Core
Strict TTB* 4×10
*progressions are strict knee raises or lying straight leg extensions