WOD:

3 sets (flow speed/rest as needed
100ft OH Carry / arm
15 standing banded oblique twist/ side
15 double arm hammer curl
Team of 3 for time
3k row (1 person at a time)
90 push ups (1 person must hold front bridge)
120 KB swings 24/16kg ( 1 person must hold bar hang)
90 box jumps (1 person must hold wall squat hold)
30 synchro air squats (all 3)

Rx+ 32kg/24kg
55+ 20kg/16kg – 20″/16″ Must jump for Rx