Warm Up: 2 Rounds:

30 Second Row (easy pace)

5 Yoga Push Ups

5 Power Cleans + 5 Front Squats @ empty bar

10 Kipping Swings

THEN:

Warmup to your starting clean weight

Perform 5R/5L Waiter Squats @WOD weight

WOD: 19.0 A, B, C:

19.0A: 500m Row (For Time)

Time Cap: 3 Minutes

19.0B: 7 MINUTE AMRAP OF:

10 Waiter Squats (R) @22.5/15kg DB / 24/16KG KB

10 TTB (SCALE: K2C)

10 Waiter Squats (L)

10 Burpees Over the DB/KB

19.0C: 1 RM Clean

Time Cap for A, B & C: 15 Minutes