-Warm Up-



2 rounds


2 min bike

6 single arm Russian kb swings

10 banded good mornings

6 eccentric ankle dorsiflexion

8 sciatic nerve floss



-WOD-


Partner WOD 35 minutes



AmRaP 7:30


med ball carry 150/100

(Bear hug) - 40m = 1 Rep


AmRaP 7:30


Medball cleans 150/100

(Over shoulder)


Rest 5 minutes


With a 15 minute running clock


42-30-18


Deadlifts 225/155

Assault bike cals


Remaining time : AmRaP (solo)


10 box jumps

10 DB Russian twist