Warm Up
1 rounds
500m row
1 minute assisted squat hold
6 inchworm to downward dog
8 sampson stretch per side
10 sweepers per side
12 band row
5-10 minutes to practice with the sandbag and get a feel for overhead pressing it
WOD
In teams of 3 complete work as you’d like it doens’t need to be done in order, only 2 partners can work at a time
200 cal air bike
150 pull-ups
100 deadlifts (205/155)
50 wall walks
25 cleans (205/155)