-Warm Up-


2 rounds


150m stiff legged row

10 glute bridges

5 single arm ring rows

10 cat/cow

5 goblet squats



-Strength-


Power clean and Jerk


1-1-1-1-1


Weighted strict pull-ups


3-3-3-3-3


-WOD-


For time :


15/12 cals rower


12-9-6-3


Front Squat

Shoulder to over head