Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
6 min Alternating EMOM
Min 1. 15 KB swings
Min 2. 150 m run
Min 3. 10 pullups
Min. 4 150 m row sprint
Min 5 10 KB squat cleans
Min 6 SDHP w/KB
Workout warmup:
On the two min:
5x3 Sumo DL working up to a heavy triple
Workout:
As a team of 2 complete as many rounds as possible in 22 mins of:
10 Pullups/6C2B
10 Sumo Deadlifts (185/125lb)
10 KB Squat cleans, (24kg/16kg) one KB 5 each arm
Alternate each movement with your partner. Touch and Go DL. Share one bar and one KB.