-Warm Up-
3 rds
1 min on the bike/rower
10 Samson walking lunges
5 kb high pulls each side
10 tuck jumps(light landing no rebound)
5 oh eccentric wrist extension
10 air squats
-WOD-
With a partner
0:00-12:00
50 cals row
30 cleans 135/95
50 cals row
20 cleans 185/125
50 cals row
10 cleans 225/155
12:00-15:00
REST – Transition
15:00-24:00
60 HsPu
60 syncro over Head lunges 45#
