Warm-up:
1 Round
2nd floor run
16 Alternating Warrior Squats
10 IYTS
10 Bodyweight cuban presses
10 Sprawls
5 Worlds greatest stretch
Wrist prep
Burgener Clean
Strength
Build to a heavy complex in 12min
3 deadlifts
2 power cleans
1 Front squats
For Time: 15min
30 Front squats (95/65)
30 Toes to bars
30 Push press
30 burpee over bar
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Metcon: Open 25.3 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks...
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