TUESDAY W.O.D.

Warm Up:
Foam Roller - Free Elements x5 minutes
8 count Burpees x10
500m row @2minute pace
B2B Squats x40
BirdPickers x40
GHD Back Extension x15 x2

DEADLIFT 1-1-1-1-1-1-1

W.O.D.
Complete 10 rounds of:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight during a round. Do Not Set It Down.
**If weight is dropped during round, count number of drops during all 10 rounds and and perform an equal amount of burpees as a penalty.

Stay strong!
-Johnny