WARM-UP:

400m Run

2Xs:
250m Row
5 Inchworms + push up
10 Lunge to instep
10 Air squats
10 Hollow to arch rolls

1:00 Couch stretch (each side)
:30 Pigeon stretch

SKILL:

:30 hold at the bottom of the squat at the follow weights:

45/35
65/45
75/55

WOD:

Running clock with partner:

0-8:00:
Max Clean

8:00-14:00:
6:00 AMRAP
10 TTB
10 Burpees

14:00-15:00:
REST

15:00-25:00:

Climb ladder:
400m Run buy-in

2 WBS (20/14)
2 DL (185/125)
4 WBS
4 DL
6……6…..8….8…