-Warm Up-


1 round


100m run (wall and back)

10 scap pull-ups 

8/8 DB bent over row 

5/5 split squat 

100m run

6/6 DB hang clean

5/5 SA ring row

5/5 lateral step ups 

100m run

6/6 SA DB shoulder to over head 

10 alt jumping lunges 



-Strength/Skill-


Front Squat


1-1-1-1-1


-WOD-


AmRaP 22


With a partner 


200m run

20 DB hang clean and Jerks 50/35

20 DB box step overs 

20 HSPU 


*1 DB per pair , alt every 5 reps on the hang clean and jerk