Warm Up: 14 Mins
500 M Row
20 Pull Aparts
10 / Side DB Ext. Rotation
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Strict Press
Then 1:30 / Side LAX Glutes OR Posterior Shoulder

Metcon: 25 Mins
Team of 3 – 25 Min AMRAP:
Athlete 1: 500 M Row
Athlete 2: AMRAP of:
5 Bench Press 135/95
5 HSPU
5 Hang Power Cleans 115/95
Athlete 3: Rest
*When athlete 1 completes the 500 M Row, all athletes rotate to the next phase.