Warm up
Partner 6 min AMRAP
1-Row
2- 10 Sonics
    Bear crawl out
    10 scorpions
    Duck walk back

10 min ascending ladder 2xDB
1,2,3,4,5......
Cleans
Front squat
10,20,30,40......
Dubz
Run 100m after each round

3mins rest

10 min to complete descending ladder
10,9,8,7,6,5,4,3,2,1 done
DB thrusters
Reverse Lunges (each side)
Curl & press
Push up row ( each side)
Leg raise to hip raise

Core
3 x max Hang L hold