Warmup: 400m Run and 500m Row

WOD: Not for Time

Movements can be done in any order. However all Movements must be completed. Focus today on ROM and Technique. Work with a Partner.

5- 10 Ft Wall Climbs

10- 50m Tire Drags

5 by 5 Back Squat @ 75% 1RM (Total of 25 Reps)

3 by 3 Thruster @ 60% 1RM (Total of 9 Reps)

5 by 5 Power Clean @ 75% 1RM (Total of 25 Reps)

10 Rope Climbs

5 Muscle Ups/Assisted Muscle Ups/Bar Muscle Ups or 25 Ring Dips