Hey guys great job today on the workout, well probably pepper in some rowing/Assault bike intervals once a week with some strength. See you all at the BOX!

SWOD: Power Clean EMOM

4 Reps each min for 2 mins,

3 reps each min for 2 mins,

2 reps each min for 2 mins

1 rep every 30 sec. for 2 mins.

**If form looks good keep adding weight**

WOD: 12Min TIME CAP

42-30-18-12

Wallballs

Sit Ups