-Warm Up-


Foot drills


2 rounds


200 meter run

10 banded good morning

5 dumbell push press each side

10 eccentric lowers

5 single arm Russian swings



-WOD-


With a partner


AmRaP 40


50 deadlifts 

400m run

50 HsPu

400m run

50 box jumps

400m run

50 Hang power cleans 

400m run