WARM UP:
200 M Run
Plyos
SKILL:
3 Supersets of:
15-20 Banded Lat Pull-downs
15-20 Banded Tricep Extensions
(:90 rest)
WOD:
“Steel Rain” (22:00)
For Time
21 Wall Ball Shots (30/20)
21 Squat Cleans (115/75)
15 Wall Ball Shots
15 Cleans
9 Wall Ball Shots
9 Cleans

9 Bar Muscle-Ups
9 Thrusters
7 Bar Muscle-Ups
7 Thrusters
5 Bar Muscle-Ups
5 Thrusters