1) WARM-UP:

Stretch

Mobility: PVC front rack 2 x 15s, PVC ankle 2 x 15 sec, PVC lunge with twist x 10

2 Rounds:

10 x Wall Balls

10/8 x Cals

10 x AbMat Situps

2) OLYMPIC LIFTING: Clean and Jerk

Alt. EMOM 10:

Power Clean + Squat Clean (build in weight)

DB Strict Press x 5

—1 min rest—

10 sec of work/20 sec of rest x 4: Barbell Cycling

Max TNG Clean and Jerks @70% of heaviest complex

3) METCON: Tabata

20 sec of work/10 sec of rest x 8 sets, 1 min rest between exercises

Pushups

Air Squats

Assault Bike

Double Unders (scaled singles)

*score is total combined reps, if doing singles divide that number in half then add to total