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A. Overhead Squat – Heavy Triple; If mobility is an issue you will do a heavy triple front squat.
B. Clean – :90 Sec AMRAP@70% 1RM Clean
C. WOD Choices:
Row 250 meters
15 KBS@70/53
10 TTB
10 HSPU
15 KBS@70/53
10 TTB
10 HSPU
Row 250 meters
Rest 3 Min x 3

Bravo – KBS@53/35, Knees to Chest, HSPU with feet on a box
Charlie – KBS@45-60/25-35, hanginig knee raises, Seated overhead press@55-65/35-45
Delta – KBS@35/25, 25 sit-ups, seated overhead press@45/25