-Warm Up-


Foot drills


Then


2 rounds

200 meter run

10 Samson walking lunges

5 medball cleans

10 cat/cow

5 single arm dumbell rows


-WOD-


20 minute cap


1 mile run

21 hang power cleans 115/80

800m run

15 hang power cleans 135/95

400m run

9 hang power cleans  165/115


-After Party-


Post WOD  Finisher (not for time)


40-30-20-10


DB bent over rows (60+/35+)


80-60-40-20


Russian twists with a 5# plate