Warm Up
3 sets
7 barbell deadlifts
7 barbell hang power cleans
7 barbell strict press
5-8 push ups
20 jumping jack


Mobility

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm  

then
C. deep squat plate hold x 15 seconds on, 15 seconds off
D. thread the needle + thoracic rotation x 5/side


WOD
SUNKEN SHIP

For Time, Complete as a team of 4 athletes

Calories on the Rower and Barbell Thrusters

21, 18, 15, 12

All Athletes assemble by the rowers after setting their barbell up and in front of the rowers. Athlete 1 will start the WOD strapped into the rower with the remaining teammates behind. Upon completion of the calories the team will hustle to their individual barbell and each athlete will complete the thrusters. Before Athlete 2 can start rowing 18 calories, each team member must complete the Thrusters and tag the rower. Repeat until the end. Time is called when your entire team tags the rower at the end.

Teams rest 3:00 then complete
5:00 AMRAP
slam balls for max reps
2 athletes working while 2 are resting
35/30/20/15 for weights

**record wod time and then reps for the AMRAP**