1) WARM-UP:

Stretch

Mobility: Iron Cross x 10 each

2 rounds:

MB Slams x 10

Russian Twists x 20

2) STRENGTH: Every 2 min for 10 min

Deadlift x 2 @80+%

DB Reverse Flys x 8

—2 min rest—

Max Rep Deadlift @70% of heaviest 2 rep

3) METCON:

AMRAP 5:

8/6 X Cal Row/Ski/AAB

6 x C2B (Rx+ Bar MU, Scaled Pullups/band/jumping pullups x 12)

6 x Hang Power Clean @135/95 (Rx+175/115, Scaled less than or equal to 115/75)

—1 min rest—

AMRAP 5:

8/6 X Cal Row/Ski/AAB

8 x Pullups (Rx+ C2B, Scaled band/jumping pullups x 12)

8 x Hang Power Clean @115/75 (Rx+155/105, Scaled less than or equal to 95/65)

—1 min rest—

AMRAP 5:

8/6 X Cal Row/Ski/AAB

10 x Ring Rows (Rx+ Pullups)

10 x Hang Power Clean @95/65 (Rx+135/95, Scaled less than or equal to 75/55)

*3 scores, one for each AMRAP