WED 7/24/24 WOD

Warm Up - 3:00 row, bike - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 clean deadlifts (empty barbell) - 10 clean deadlifts to mid-thigh - 10 clean pulls - 10 strict press - 10 front squats   - 10 clean and jerks –

Strength – Clean & Jerk – 5-5-3-3-2-2-1-1
WOD
20 chest-to-bar pull-ups L2-jumping chest to bar L1-ring rows
10 overhead squats L3-185/125# L2-135/95# L1-65/45#

3 rounds for time

Post WOD – Accumulate 2 min in bar hang