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Warmup: Junk Yard Dog Warm up

Pre-mobility: Dynamic stretching

Health and Fitness

A. 0:10-0:30

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Deadlift X 6 reps @2112 (stand and pause for 2s), let mechanics and feel dictate load today, build through the sets if it feels go to do so.
Station 2 – Low Ring Plank Hold X 45-60s

0:30-0:50

B. Against a 5-minute running clock, climb as high as possible through the following ladder:

10 KBS
100m Run
11 KBS
100m Run
12 KBS
100m Run…
…continuing to climb the ladder until 5 minutes is up.
Rest 3 minutes and repeat ( 2 total sets)
Classic:

A. 0:10-0:30

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Hang Clean + Power Clean + Clean (squat)
(build to something heavy for today, let mechanics and feel dictate load)
Station 2 – HSPU (Kipping is allowed today, if you can do them strict it is highly encouraged) x 10-15 OR L-Sit DB Press X 10-12 @2011

0:30-0:40

B. Every 2 minutes for 5 sets complete:

6 Hang Power Cleans (Adv- 155/105, Int 135/95, Beg 95/65)

100m Run (50m out and back)

*Note: Keep the work to 60-70s Max. If you are exceeding this then please decrease barbell load or sprint distance

C. 3 sets: (if time)

C1. DB Bent over Row on bench X 12 @2111, rest 30s

C2. Partner MB Russian Twist with ball pass X 6-8 (one rep is 6 Russian twists then pass the ball, keep feet off the ground when waiting), rest 30s

D. 0:55-1:00

Mobility of choice