image

Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up.
Pre-mobility: Spiderman with band around rig

Health and Fitness
A. Four sets of:
A1. Front Squats x 8-10 reps, Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Partner Leg Tosses x 15-20 reps, Rest 45 seconds

C. Five sets of:
Against a two-minute running clock with two Dumbells, complete:
DB Hang Squat Cleans x 4 reps (35/20)
DB Shoulder to Overhead x 8 reps
DB Front Squats x 12 reps
Burpees x Max Reps
Rest 2 minutes between sets
Classic
A. Four sets of:
A1. Front Squats x 4-6 Suggested loading – 65%, 70, 75, 77-80%, Rest 2min

B. Three Sets of:
B1. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
B2. Partner Leg Tosses x 15-20 reps, Rest 45 seconds
B. Five sets of:
Against a two-minute running clock with two Dumbells, complete:
DB Hang Cleans (slightly above knees) x 4 reps (35/20)
DB Shoulder to Overhead x 8 reps
DB Front Squats x 12 reps
Burpees x Max Reps
Rest 2 minutes between sets

D. Mobility: 5 point lower body on wall – legs ups, squat, crossed leg, v, couch