Warm Up

Animal Warmup

Bear Crawl

Crab Walk

Frog Jump

Duck Walk



Dead Lift (+5lbs)

6 @ 70%

5 @ 75%

4 @ 80%

2 @ 85

2 @ 85%


Teams of Two for total reps

Row 300m

Max rep Shoulder-to-overhead 95/55

Row 300m

Max Power Cleans 115/75

Row 300m

Max Front Squats 135/95

*each team member must complete each round before moving on

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