Warmup: Junk Yard Dog Warm upPre-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. 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 8-10 OR L-Sit DB Press X 10-12 @2011
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 
D. Mobility of choice