September 3rd Workout of the day:

5 x 1 Clean + 2 Front Squat

Conditioning

For time:

70 Calorie row

60 Wall Ball 20/14 pounds

50 Knee to Elbow 

40 Dumbbell Snatch 40/20 pounds

30 meter Handstand walk / 90 shoulder taps

post time completed

Finisher Max effort hanging sit hold