Outdoor WOD

A) 5 X 90 seconds on 90 seconds off
1 power clean + 5 push jerks-10 hand release pushups- 1 power clean + 5 split jerks. Then max lateral hops over bar in remaining time.

*Choose a medium heavy weight that is challenging but you won’t start failing on. Suggestion 135/95lb Rx+: 155/105lb

B) Every 90 seconds for 5 rounds complete: 10 romanian deadlifts

B) Every 90 seconds for 4 rounds complete 10-12 front rack reverse lunges

Home WOD

A) 6 X 90 seconds on 90 seconds off:
Complete 6 db push jerks/arm-10 hand release pushups-6 db split jerks/arm. Then max lateral hops over db in remaining time.

B) Every 90 seconds for 5 rounds complete:
10 db romanian deadlifts + 10 db good mornings
B) Every 90 seconds for 4 rounds complete:
12-16 db goblet reverse lunges.