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 Alt rev lunges 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. 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 Alt reverse lunges x 12 reps

Burpees x Max Reps

Rest 2 minutes between sets
C. Optional: 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
D. Mobility: 5 point lower body on wall – legs ups, squat, crossed leg, v, couch