Pre WOD

Every minute on the minute for 15 minutes

1st minute: 3 strict or weighted pullups

2nd minute: 5 ring rows

3rd minute: 7 bent over barbell rows

Workout of the Day

15 minutes as many rounds as possible

10 DB power cleans (#50/#35)

20 medball cross mountain climbers

10 DB weighted stepups (24″/20″)

20 medball situps