-Warm Up-

 

2 rounds

 

10 Samson lunges

20 plate hops

5 single arm kb presses each side

20 sec supinated hang

3 wall walks

 

 

-Strength-

 

Jerk Recoveries

 

2 @ 75

2 @ 80

2 @ 85

2 @ 90

 

-WOD-

 

AmRaP 20

 

Alt rounds with partner

 

15/12 cals on the rower

Single arm over head lunge

50 doubles / 75 singles