7-12-23

Rogue bike warm up

30 sec on/off for 5 rounds

60 cals

Strength

4 sets

10 strict pull ups

10 meadow row

12 banded reverse grip pull downs

10 ring curls

Rest 3min

25min cap

1k row buy in

20-18-16-14-12-10-9-8-7-6-5

Deadlift 95#

Bar facing burpees

50 powerclean buy out 

Total: 21 cleans at cap. Row in 3:39. Couplet at 23:12.

Partner WOD

50-40-30-20-10

Cal bike

40 push ups between each bike.

Time: 12:32

Partner: Kyle