Warmup
Row 500m
3 rounds 10 each: dislocates, overhead squats with PVC, hip swings, hip kicks
Partner up: for 2 minutes – one partner does 8 ball cleans while the other does burpees, then switch places
3 rounds: 10 power cleans, 10 presses
Skill Practice
Choose something you suck at and practice it for 10 minutes. For most of us this means double-unders, cleans, snatches, and/or kipping pull-ups. Pick the ONE you hate the most.
WOD
AMRAP for 20 minutes, use the same barbell for both barbell moves (115/75) :
5 Clean and jerk
5 Overhead squat
5 Burpees
15 Military situps
Finisher
15 Evil Wheels, 2x
Then, make like an elastic band and STREEETCHHH
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