Warm Up

400 m Run / 500 m Row

2 x 5 Hand Stand Push Ups or Handstand Holds

4 x 30 Sec. Plank

2 x 5 Strict Pull Ups

PVC & Band Work



Clean & Jerks

2 every 30 seconds for 4 minutes



2 Rounds for Time

15 Thrusters (95/65)

30 cal Row

90 Double Unders (180 singles)

30 cal Row

15 Thrusters (95/65)

5 Laps

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