Warm-up:
2nd Floor Run
20 90/90 hip stretch
10 Cat cows
WRIST PREP
1 Round
20 Banded pull aparts
10/side Single dumbbell Strict press
20 Airsquats
10 Empty bar muscle cleans + 5 Front Squats + 5 empty bar press + 5 Empty bar thrusters
21-15-9 (10 min cap)
Deadlift (135/95)
Burpees
Rest 3 min
15-12-9 (10 min cap)
Hang Power Clean (135/95)
Burpee Box Jump (24/20)
Rest 3 min
9-6-3 (10 min cap)
Thrusters (135/95)
Burpee Bar Muscle Up or Burpee pull ups
-IF YOU FINISH EARLY ADD 3 min rest then go the next couplet-
Midline: 1RD
50 alternating v-ups
25 Hollow rocks
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