-Warm Up- 

2-3 rounds

8 reverse lunges

4 partner kneeling  medball throws

4 kneeling jumps/6 jump squats

8 push-ups

-Strength- 

Clean Segment Pull + Clean Pull

1-1-1-1-1-1-1

-WOD-

20 minutes

 alt with partner

15/12 cals bike

strict pull-ups