Warm up: 5min amrap:
15pvc thruster
10 ring rows
5 push ups
Strength: Hang clean
Min 0-4: RDL
Min 4-8: RDL High Pull
Min 8-12: hang clean
In teams of 3: complete the following in any order
3k row
200 thrusters 20/15
box jumps x 100
Extra credits
3rnds:
Super couch stretch x :30 each leg
Box stretch x :30
