Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 v ups
10 good mornings
10 squats
Strength:
Squat snatch 3-3-3-3-3-3
WOD:
15 deadlifts (225/145)
2 rope climbs
Med ball shuttle run (20/14) (10, 20, 30 meters)
60 meter farms carry (M:70/45)(W:53/35)
AMRAP 20 minutes
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