3 rds
:30 bike
25ft duck walk
10 step back lunges each
5 squats

250' DB walking lunge for time
50/35

*single DB

GPP
4 rounds for time:
8 sandbag cleans 100/75
16 db s2oh (8/8) 50/35

COMP
4 rounds for time:
8 sandbag cleans 150/100
16 db s2oh (8/8) 70/50

Bonus Fitness / Cooldown

accumulate 5 LL rope climb
accumulate 2:00 supinated grip hang on pull up bar

Cool down
1:00 each leg
Couch stretch
Seated hamstring stretch
Single leg saddle