-Warm Up-
10 min for quality:
5 sumo inchworm with push up
20 sec supinated hang
5 kb high pulls
20 sec bent knee hollow body hold
5 one arm rows
Then:
Games
-WOD-
Teams of 3-4
AMRAP 24
50 C2B
50 Hang Cleans
50 Bench Press
200m firemans carry