-Warm Up-


2 rounds


100 meter row

10 Samson lunges

8 goblet squats

10 bottom half burpees

8 medball cleans

10 walking hamstring stretch steps


-WOD-


Partners , 1 athlete works at a time


With a running clock:


...at the 0:00

AMRAP 8:

30 Cal Row

20 Power Snatches


...at the 10:00

AMRAP 8:

20 Cal Row

30 OH Squats


...at the 20:00

AMRAP 8:

30 Burpees

20 Power Cleans


...at the 30:00

AMRAP 8:

20 Burpees

30 Front Squats


*Go hard on each section. You get 2min. of rest, earn it...