Skill: Med Ball Cleans
Strength: L Sit (Rings)s 7x1 Rest 45 secs between sets.
Hold for 20 seconds or as long as possible
WOD: 12 Min AMRAP
Complete as many rounds as possible in 12 mins of:
10 Medicine Ball Cleans, 20/14 lbs
12 Wall Ball Sit-ups,
20/14 lbs 14 Air Squats- drop bottom to the med ball