Warmup

6 min AMRAP

- 45 sec row/bike

- 3 rope clasps + pull up

- 5 OHS @ 45/35

- 20 sec thoracic spine stretch with medball and barbell

Strength

- 5x5 OHS (must be below parallel or use target)

Conditioning

Partner 16 min AMRAP

- 2 rope climbs

- 15 OHS @ 95/65

- 15 Russian KB swings @ 70/53

*I go you go style, partner 1 does 2 rope climbs, then partner 2 does 2 rope climbs, partner 1 does 15 OHS, then partner 2....and so on