Warm Up: 400 meter Run

Then 2 Rounds Of:

10 Standing SPT

10 Good Mornings

10 Burpees over the PVC

Burgener Clean Warm Up

Strength: 10 minutes to build up to 65-70% 1RM Thruster.

Then complete For Time:

30 Reps of Cluster with the above weight.

Time Cap: 10 minutes.

WOD: In Pairs, For Time:

3Km Row

200 AbMat Sit Ups

100 OHS @60/40kg

*Two can work at the same time. Divide work as needed.

Time Cap: 22 minutes.