ACTIVATION
Roll lower limbs
2-3 Rounds
:20 Sec Scap Retraction Hanging
6 push away lateral deadlift
:20 Sec handstand hold
6 Goblet Squats
Strength
A) 30 DB Complex #30#20
2 Min Rest
20 DB Complex #40#30
2 Min Rest
10 DB Complex #50#40
DB Complex: 2 RDL + 1 Clean and Jerk + 1 Thruster
B) 75 Hamstring Prone Hamstring curls (10-15 Rep sets)
CONDITIONING
A) Run 400x4 Work Rest 1:1
B) 13 Min AMRAP
15 Cal Bike
5 Muscle Up
15 Burpee