Warmup
5 x 5 DL
10min EMOM
10 Swings - Odd
15 Swings - Even
Strength
Pull-up Program
Warrior Pull-up Program
OrPullups 5 x 5
WOD
Punch the Clock:
5 round of:
0:00 SH Swing 10 + 10
1:00 Press 5 + 5
2:00 Row 10 + 10
3:00 Front Squat 5 + 5
4:00 REST
5:00 Repeat
♀ 24kg ♂ 16kg