4 RFT- grind through this wod with good form. Grab that sandbag and move it quickly- but it should be heavy. try for unbroken barbell movements.
10 front squats 115/75 95/65
12 sumo deadlift high pull 115/75 95/65
150 foot bear hug sandbag carry- carry the Rogue black bags if you can or a wreckbag/sandbag
10 single arm DB overhead squats (5 each side) 50/35 35/20
12 DB rows in a plank position (6 each side) 50/35 35/20
150 foot sandbag carry
WOD- this is a mix of endurance because the wod in total is longer, but you need to be able to keep moving quickly with the 2:00 window.
3 Rounds (18:00 total running time)
0:00- 2:00 running clock
remaining time is max reps hang squat cleans 115/75 95/65 75/55
2:00- 3:00 rest
15/10 cals bike
remaining time is max reps HSPU- strict or kip or piked from a box or in the downward dog position
5:00- 6:00 Rest and start over