WOD
Primer
2 Rounds
10ea/side Single Arm Banded Rows w/ 1sec pause
2 Wall Walks w/ 3sec pause at top
6 Dball Slams
Strength
Push Press: 55/8, 75/6, 80/4x3sets
Conditioning
In Teams of 2, For Time:
50 Hang Power Cleans (115/80 | 135/95), while partner holds Handstand (against wall)*
50 Front Squats 1 (115/80 | 135/95), while partner holds Wall Sit
50 Thrusters (115/80 | 135/95), while partner holds plank
800m Partner Run
*scale with OH plate hold
**One partner working at at time – everytime partners switch, both perform 5 burpees