Warm Up
For 3 minutes: Pick a partner. One of you does 8 ball cleans, the other does burpees. When you get to 8, switch places.
Then 3 rounds of:
10 Good mornings with a PVC
10 air squats
10 hip swings (each side)
10 push ups
Strength
5-5-3-3-3 Push jerks. Add weight each time (if you can).
WOD
AMRAP, 20 minutes:
15 box jumps – 24″ box
Tsunami ropes – 10/10/10 (waves on each side individually, together on each side for 10, then together in the middle for 10)
Sledgehammers – 15 each side with 16lb hammer
Run with sandbag – 250 meters with 45lb bag
Cash out
L-sits for time, (>30 seconds!). 3 rounds.
MANDATORY Group stretch
