Warm Up: 400 meter Run

3 Rounds Of:

30 seconds Dead Hang

5 Inch Worm with Yoga Push Up

10 KB Halo each side @light KB

5 Shoulder Taps each side

Strength: 4 Sets Of:

10 Narrow Grip Bench Press (grip should be narrow enough for you to focus on triceps)

10 Tempo Ring Rows @30X1 (3 seconds on the way down, as fast as possible on the way up, 1 second hold at the top)

*Rest as needed between sets.

WOD: 4 Rounds Each – I Go You Go:

12 Single Arm DB Hang Clean & Jerk (6R/6L) @22.5/15kg

250 meter Row

*Each partner completes a full round then switch. 8 rounds total. Go all out each round!

Time Cap: 17 minutes.