-Warm Up-



12 min for quality


10 squat + thoracic openers

5 sumo inchworm

8 cuban presses

10 Samson lunges

4 single arm dumbell push press

5 lateral step ups



-WOD-


30 minutes  


With a partner


0:00-10:00


5 rounds


12 push jerks 135/95

24 Pistols


10:00-17:00


Row 2k/1500m


Rotating every 250


17:00-30:00


30-20-10


Hang power snatch 115/80

Box jump 24/20

Ring Dips