-Warm Up-

Foot drills

Then

2 rounds

200 meter run

10 Samson walking lunges

5 medball cleans

10 cat/cow

5 single arm dumbell rows

-WOD-

20 minute cap

1 mile run

21 hang power cleans 115/80

800m run

15 hang power cleans 135/95

400m run

9 hang power cleans  165/115

-After Party-

Post WOD  Finisher (not for time)

40-30-20-10

DB bent over rows (60+/35+)

80-60-40-20

Russian twists with a 5# plate