Warm-Up 

The other warm-up #2

3x

Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backward 

1. 100 singles jump rope

2. 10m walking lunge Sampson stretch

3. 10m inchworm

4. 15 OHS

5. 10 sit ups

6. 10 back ext/ good mornings

7. 15 ring rows

WOD

3 rounds of:

(Member's choice with implement/ AHAP)

30 deadlifts

20 cleans or G2S

10 shoulder to OH