Warmup Up: 4 Min Row
2 rounds – 10 banded good morning – kb complex(5 swings, 5 goblet squat, 5 head cutters) – 2 Turkish get up with or without weight. (practice the movement)
For Quality: 2 ROUNDS
5 L Arm DB Thruster(50/35) – 5 R Arm DB Thruster(50/35) Max rep push ups :30 seconds
Strength Complex(Barbell) – 3 rounds
1 shoulder press + 3 push press + 5 push jerk – 2 min rest between rounds
WOD Partner- 10 rounds ( each partner does 5 rounds)
partner 1- Rows 20/18 cals partner 2- performs alternating DB complex until partner 1 is done rowing DB COMPLEX- 1 DB Snatch + 1 DB Strict press
Extra Credit: 2 rounds 30 second sandbag hold + 8 KB bottoms up press