SWOD- 30 min total for A and B... you can start with either A or Both
A. 1 clean+ 1 front squat + 1 shoulder 2 oh 15 min cap You can squat clean or power clean... if u squat clean that DOES NOT count as the front squat Shoulder 2 oh- can be a strict press, push press, push jerk or split jerk B. Front Squat (15 min for 3/3/3/3/3 all sets at 85% of 1 rm ) 15 min cap WOD- for time 8 min cap 21-15-9 Pull-ups sub jumping pull ups Push ups sub elevated pushups