-Warm Up-


3 rds


1 min on the bike/rower

10 Samson walking lunges

5 kb high pulls each side

10 tuck jumps(light landing no rebound)

5 oh eccentric wrist extension

10 air squats



-WOD-


With a partner


0:00-12:00


50 cals row

30  cleans 135/95

50 cals row

20  cleans 185/125

50 cals row

10 cleans 225/155


12:00-15:00


REST - Transition


15:00-24:00


60 HsPu

60 syncro over Head lunges 45#