Warm Up: 3 Rounds Of:

12 OHS @PVC

45 seconds Dead Hang

10 KB Halo each side @light KB

10 Shoulder Taps

Strength: Push Press 5X3 @80-85% 1RM.

WOD: 6 RFT (3 each) Of:

8 Power Clean & Jerk @2X22.5/15kg DB

12 Alternating Lunges (farmer hold) @2X22.5/15kg DB

28 AbMat Sit Ups

*I Go You Go – each full round!

Time Cap: 16 minutes.