Warm Up: 400 meter Run

3 Rounds Of:

10 T-Push Ups (5 each side)

10 Squat Press Outs @light KB

10 Empty Bar Muscle Clean

Strength: 14 minutes E2MOM Of:

1 Clean + 1 Front Squat + 1 Hang Clean

*Build weight throughout the EMOM to a heavy complex. Start at ~55-60%1RM Clean

WOD: In Teams of 2 Complete For Time:

Row 1,000 meter

50 Strict Pull Ups (or banded pull ups)

100 AKBS @24/16kg

75 Box Jump Overs @60/50cm

Row 500 meters

25 Strict Pull Ups (or banded pull ups)

50 AKBS @24/16kg

*I Go You Go.

Time Cap: 20 minutes.