Warm-up: CF warm up x2
Pre-mobilty: Posterior Chain smash and floss, upper body band (3 points)

Health and Fitness
A. Three sets of:
A1. Romanian Deadlifts x 6-8 reps @ 3011, Rest 45 seconds
A2. Push-Ups x 15-20 reps @ 1010, Rest 45 seconds
A3. Kettlebell Swings x 15-20 reps, Rest 45 seconds
A4. Hollow Hold/Rock x 30-45 seconds, Rest 45 seconds
B. In teams of two, alternate sets to complete 3 each of:
5 Man-Makers
20 Cal Assault

A. Clean Drill:
Clean pull to knees with 30% 2×5
Tall Cleans with 40-50% 2×3

B. Five sets of:
Clean x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B. E3M x5 sets, Complete:
10 Power Cleans
20Cal Assault

C. Mobility = Foam Roll