MWOD:
Row 300M x 1min/side
Hip opener on box x 1min/side
Band Lat/QL Stretch x 1min/side
trap smash on lac ball x 1min/side
Lift:
Work up to single on clean and jerk or clean and press
take 85% of single and do 3x3
WOD:
20 Cal Row
15 Thrusters
12 burpees
8 tire flips
6 plank rows
12 BB rows
12 hang cleans
12 front squats
40 dubs
30 v-ups
20 Russian twists
10 T2B
Row 500M
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