Warm UP 2X's:

  • 250m Row
  • 30 sec hanging hold on pull up rig
  • 10 boot strappers
  • Up and back broad jumps
  • 5 burpees

2 min each side reverse ballerina on box

Pull Up Strength:
EMOM 10 min
Odd= 3-6 pull ups
Even= Romanin DB Deadlift 10

20 min AMRAP Partner Workout:
30 Wall Balls
30 Burpee Box Jumps
600m Row
*only one athlete can work at a time*
 **if doing WOD on own own just cut reps and time in half**