9.14

A. Clean Work – 8-10 minutes building here with good form
B1. Weighed ring rows x 7-9×3, rest 20-30 sec.
B2. Hammer curls x 8-10×3, rest 20-30 sec.
B2. Side plank hold x 30sec. Per side x 3, rest 20-30 sec.
+
4 minute am rap @ 80-85% effort
2/1 wall walks
4 kb DL’s, 70/55#
60’ kb farmers carry, 70/55#
8 air squats
Rest 2 minutes
X3 rounds