The Three Amigos

Warm-up: Row Progression, Sandbag Shoulders, Knees to Elbows, KB Clean Complex, Tire Drills

Specific: Movement Review

WOD: 

W1: For Time
5.4.3.2.1.
Tire Flip
10.8.6.4.2.
Tire Jumps 

RX: Into Tire
O1: Onto Tire

W2: For Time
4.3.2.1.
Rope Climb
100m
SB Carry

Option 1: Rope Pull-ups
Option 2: Rope Pulls

W3: For Time:
300.200.100.50ft
Rack Carry
150m Row

Rx: Heavy KB
O1: Med KB
O2: Light KB

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