-Warm Up-

2 rounds

150m stiff legged row

10 glute bridges

5 single arm ring rows

10 cat/cow

5 goblet squats

-Strength-

Power clean and Jerk

1-1-1-1-1

Weighted strict pull-ups

3-3-3-3-3

-WOD-

For time :

15/12 cals rower

12-9-6-3

Front Squat

Shoulder to over head