row 50 cals for time

rest 2 mins and into below

10 x lateral shoulder raises DB 

super setted with

10 x DB curls

x 4 sets

set every 2 mins 

WOD amrap 3 mins 
hang power clusters 52.5/40kg

1:1 with partner


3 min amrap of rope climbs

1:1 with partner


1 min amrap of bike cals