WARM-UP:
:20 Drills (x2)
Jacks
Lunges
Bar Hang
Handstand hold/walk
Lunge to instep
Push-ups
then
20 Pelvic raises
15 Single Leg raises (ea.)
20 Kicks on ground
20 Scorpions
10 Burpees
SKILL:
4×10 Barbell Bent Over Row
WOD:
4 Rounds:
12 (total) Weighted box step ups with KBs (20”) (24/16)
10 Power Snatch (95/65)
12 Pull ups
In the remaining time:
ME T2B