Workout Wednesday

Warm up:

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

On a running clock (rest with remaining time after each completed workout)

A) 0-10:00

4 rounds

12 deadlifts

9 hang clean

6 push press

RX- 135/95 F- 115/75 L- 95/55

B) 10-15:00

AMRAP

To Central and Back lap

8 burpees

C) 15:00-20:00

AMRAP

12 Box up

12 push ups

12 ring rows

D) 20-30:00 (time cap)

4 rounds:

10 backs squats

8 toes to bar

6 handstand push ups