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