Warm up - 25 reverse hypers, 3 minute bike, 3-5 min foam roll, worlds greatest stretch, ankle stair stretch, 2 rounds of: 15 squats + 10 good mornings + Samson stretch
4 Rounds
AMRAP 4 minutes
30 Wall Ball 20/14
30 TTB
Max Shuttle Runs w/time remaining
Rest 10 minutes then…
8 x 400m Run w/30 seconds rest
PM Session
Warm up - 25 reverse hypers, 90 second bike, 90 second row, worlds greatest stretch, pigeon stretch, Samson stretch, ankle stair stretch, banded bully shoulder stretch, 2 sets of: 5 muscle cleans + 5 power cleans + Front rack stretch + 10 jump squats
EMOM x 10 minutes
4 Power Cleans @ 72%
Clean Pulls
5 x 3 reps @ 95-100% of 1RM Clean and Jerk
2 Rounds for time
100 Double Unders
30 Bench 185/125#
100 Double Unders
30 Bar Muscle Ups