Warm up - couch stretch, straddle hamstring stretch, 90/90 hip opener, twisted cross stretch, 20 air squats w/hip circle, 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell thrusters, warm up to thruster weight and get a few double unders to warm up…
4 Rounds (1:1)
100 Double Unders
20 Toes to Bar
20 Deadlifts (Increasing weight each round) #225 and up —->
EMOM x 10 minutes
1 Squat Clean @ 80%
PM Session
Warm up - 20 calorie row + 20 air squats + 10 shoulder rolls, 2 sets of: 10 barbell seated good mornings + 5 Bulgarian split lunges (each leg) + 5 single arm DB press (each arm)
For time
90 GHD Sit Ups
60 Strict HSPU
30 Atlas Stone To Chest #185
Muscle Ups
15-12-9
*Rest 2 minutes between each set