-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

5 tall cleans empty barbell

:20 table top

 

-Strength-

 

Mini "DT" complex

 

3 Deadlifts

2 Hang Squat Cleans

1 Jerk

 

 

-WOD-

 

Partner WOD

 

AmRaP 9

 

Alt rounds

 

6 ground to overhead

8 box jump overs

 

 

Rest 2 minutes

 

 

AmRaP 9

 

Alt rounds with partner

 

8 pistols

12 KB swings

1 rope climb