Tuesday, July 10

Warmup
150ft waiter/farmer carry
20 hand to hand kb swing
10 spiderman
x3

emotm for 10min
2 strict pullup
2 squat clean (75%)

WOD
12min ladder up
1..2…3….etc
squat clean (155/105)
box jump (30/24)

Capacity
5 power clean
10 box jump
200m run
x5

Finisher
50 band pull apart
50 banded face pull
x2