Warmup: 400m run
2 rounds: 30 DU’s / 50 SU’S – (empty barbell) 5 power clean + 5 bent over row + 5 front squat+ 5M Front rack walk lunge
For quality: 2 rounds: 5 wall walks or :20 nose facing wall HS hold or plank walks( 10 each side) + 150ft KB farmers carry
WOD: Ascending and Descending
1-10 ascending T2B + 10-1 Descending DB box steps up(50/35) – two step ups = 1 rep
Cool Down:(optional)- DB bench press 5×8 + L-SIT hangs 5x10secs