WARM UP

(16 min)

A. Big block run (group A)

B. Row for the time it takes group A to complete

C. 2 Rounds of(everyone together):

• 2 L KB Good Mornings
• 10/10 Alternating KBS
• 5 Down Dog Pushups

PART I.

A1. 4×2 Bench Press

A2. 4×10 2-Arm KB High Pull

A3. 2L SA KB OH Lunge

*rest 60s

PART II.

25 Min AMRAP

• 20 cal rows
• 10 barbell hang cleans
• 100 singles
• 7 pull-ups
• 400 meter run (around the building)
• 4 renegade row burpee curl press
• REST 2 Minutes between rounds