Warm Up
*250m Row
*Knee Pull/Foot Pull
*Samson Stretch/Over and Unders
*Spiderman Crawl/Foot Crossovers
*Gymnastics Bear Crawl/Broad Jumps
*2x 7 Supine Rings Rows/ 7 Wall Balls
then
Pause Back Squats (3 second pause in the bottom)
4 x 3
then
5 Rounds For Time:
10 Power Clean 135/95
15 Wall Balls 20/14
*10 Min Time Cap
Cash Out:
3 x 10 Good Mornings
30 Hollow Rocks/Progressions