Warm up:

3 rounds for quality

• 5 strict pull-ups
• 5 GHD sit-ups
• 20 empty bar deadlifts

Strength:

Power Clean

5-5-5, 3-3-3, 1-1-1-1-1

Increase weight after each set. Form over weight!!

Metcon:

Partner WOD: Each partner completes each movement before moving on.

30 Min AMRAP of:

• 20 Cal Row
• 10 Toes to Bar
• 400m Run
• 20 Wall balls 20/14 lbs 10/9 ft target
• 200m KB Farmers carry 53/35 lbs