WARM-UP:

2x’s:
250m Row
Bear crawl
10 Drop squats
10 Push ups
10 SL sit ups

SKILL:

3 sets of:

15 Ring Rows
30 Shoulder Taps
30 Banded Pull Aparts
(1:00 rest)

WOD:

For Time: (18:00)

1000m row (5:00 cut)
50 DB Hang Power Clean (40/25)
30 Plate Burpees
10 HSPU