-Warm Up-
12 min for quality
10 squat + thoracic openers
5 sumo inchworm
8 cuban presses
10 Samson lunges
4 single arm dumbell push press
5 lateral step ups
-WOD-
30 minutes
With a partner
0:00-10:00
5 rounds
12 push jerks 135/95
24 Pistols
10:00-17:00
Row 2k/1500m
Rotating every 250
17:00-30:00
30-20-10
Hang power snatch 115/80
Box jump 24/20
Ring Dips
