Warm-Up / Skills
3 min Zone 1
3-5 min Mobility
10 Wall Facing Goblet Squat
Lunge Complex
10 Back Ext
Scorpion Shoulder Circles
10 Face pulls
20 KBS
Strength
Exercise: Hang Clean/lbs
Reps: 3 Clean Pulls + 1 Hang Clean x 5
Metcon
EMOM for 15 min
Even Min: 10 KBS 32/24kg + 1 Shuttle Run
Odd Min:10 HRPU + 100m Sprint
5 Burpee for every round not completed in time