Warm Up
3 rounds
30 banded pull aparts
20 prone shoulder raises (10 Is, 5 Ys, 5 Ts)
10 each side single arm DB high pulls
5 inchworms




WOD
"Creature"
10 rounds
3 power cleans 185/135 155/105 135/95 115/75
6 C2B pull ups or 6 pull ups or 6 ring rows
9 wall balls 30/20 20/14
Rest 30 seconds
*aim for each round to be 1:00 or less


Post WOD strength
5 sets of 3 split jerks start at 60% and increase load