Warm-up (15 min.): Row 800m. 3 rounds of 15 KB Swing, 10 Goblet Squat, 10 PVC Hang Power Clean. Dynamic Stretch
Strength (15 Min.): Deadlift
5×1@70% 5×1@80% 3×3@85%
WOD: DIRTY SOUTH (MQ 16.3)
15 Min. AMRAP
55 Double Unders
15 C2B Pull-ups
5 Hang Power Clean 155/115
Icing: 10 Vertical Jumps onto box with plates. See how high you can go.