WARM UP – 20 mins
1) Mobility, Down & Backs, Partner Tabata Bike
2) Barbell Warm up
3) Accessory:  EMOMx5, Sotts Press 3-3-3-3-3

BARBELL 
Thruster – 3@40%, 2@45%, 1@50%, 3@45%, 2@50%, 1@55%, 3@50%, 2@55%, 1@60%

BODY-WEIGHT ONLY
Partner / 20 cap / 1 works
Row 500m
-then 10 Rounds of:
10 Air Squats
5 Burpees
-then
Bike 50 Cals
-then 10 Rounds of
10 Sit ups
5 Push-ups

WOD
3 rounds for max reps of:
1 minute – Burpees
1 minute – WBS
1 minute – Deadlifts, 115/80 | 95/65
1 minute – Med-ball sit-ups
1 minute – Hang Power Cleans, 115/80 | 95/65
Rest 1 minute

KICKER
For Time, including penalty
Row 500m – 1 Burpee penalty for every second over 1:40 / 1:55