1/18 WOD

Warm-Up 200m easy row/run 10 air squats 10 PVC pass-throughs 10 ring rows Thruster Prep 8 front squats (empty bar) 8 strict press 8 thrusters (empty bar) 5 thrusters (light load) Pull-Up Prep 10 scalp

Warm Up- 8 min Go over movements WOD 5 Min On - 3min off-3X 5 plank-to-push-up 15 KB swings 10 Snatches 15 Wall Ball Shots SKILL:4X5 Sumo Deadlift 4X12 RDL DB 4x6 Chin Up

Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power clean