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Warm Up
10 Cals Bike
5 Push Ups
5 Each Arm - 1 Arm KB Swings
5 Each Arm Waiter Squats
x 2
Barbell Cycling Warm up
5 Hang Power Cleans + Front Squats
5 Hang Cleans
x 2 Rounds (Start with bar then add weight each round)
Olympic Lifting -
EMOM x 8
5 Power Clean and Jerks @ 115 /75 Unbroken
Strength -
25 FT Double KB Front Rack Lunges x 3 AHAP
Gymnastics -
20 Pike Ups
10 Barbell Roll Outs
1:00 DBall Hold 150/100
x 3
Conditioning
10 Bar Muscle Ups
10 Deadlifts @ 315
8 Minutes AMRAP