Warm up
500m row/400m run
10 OHS
10 Pass throughs
10 Squat cleans (PVC)
10 Push ups
10 Samson stretch (5 each leg with 5 second holds)
20 Double unders
1 Rope climb or (3 scaled rope climbs)
Strength
3-3-3-3-3-3
Squat cleans (touch and go)( add weight each time)
WOD
10 RFT
250m row
50 double unders
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