Warm Up
1 rounds
500m row
1 minute assisted squat hold
10 push-ups to downward dog
8 sampson stretch per side
10 sweepers per side
5-10 minutes to practice and warm-up to the working weight for the barbell movments in the wod
WOD
In Pairs- Split the work
4 rounds
10 front squats (175/125)
30 pull-ups
10 deadlifts (175/125)
30 toes to bar
10 jerks (175/125)
30 push-ups