Warmup
3x Row 250m, Rest 30 sec
3x10 Wall Balls
3x10 GHD Back Ext
3x6-10 Ring Dips
Strength
6x 1 Clean Deadlift + 1 Squat Clean with 6 sec pause in the bottom
WOD
Run 800m
6xLengths Walk with 1 plate in each hand in pinch grip (35/25)
Run 800m
6xLengths Walk with 2 KB in Front Rack
Run 800m
6xLengths Walking Lunges with 1 KB Overhead
*1 Length = Length of the rack in the box
*For Front Rack, Bells should be held on forearms and chest with elbows down
REC
30 T2B for time