-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