Warm Up: 20 Alternating Lunge & Twist

10 Standing SPT

10 DB Thrusters @light DB

10 SPT in Squat

30 Second Dead Hang

Strength: Bench Press 4 X 3 @X% of 1RM

*8R/8L KB Bent Over Row after each set

WOD: For Time:

60 Alternating DB Snatch @22.5/15kg

50 Calorie Row

40 Pull Ups

30 HSPU

20 DB Thrusters @2xDB @22.5/15kg

*Work in 2 heats starting 3 minutes apart

Time Cap: 15 Minutes