Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

5 Inchworms 

+

3 Rounds 

10cal AB 

5 Burpees 

Warm-Up

Dynamic Shoulders 

Strength

A.) Bench Press 

15min To Find A 3rep Max 

WOD

***Teams of 2!***

For Time – 18min cap 

75 DU buy In (each)

Then:

4 Rounds 

12 DL @ 225 (partner holds in push-up position)

24 Wall Ball @ 20/14 (partner holds DL bar) 

Then:

4 Rounds 

7 DL @ 315/205

14  Toes To Bar

Cool Down 

1.) 5min Ski Erg – Moderate 

2.) 3min Pike Strength 

3.) 2min Split Practice On Each Leg