Warm Up

*2 groups

Group A:

• 60 sec Jump Rope
• easy ladder sprints
• 60 sec Jump Rope
• medium ladder sprints
• 60 sec Jump Rope
• fastest ladder sprints

Group B:

• Rower/Elyptical/Hill incline hike until Group A complete

-Then-

• 60s/60s couch stretch
• 60s bottom squat kb hold
• 60s/60s banded lat stretch

Activation

• 3×5 Neg Pull Ups (5-4-1)
• 30s wall sit

Strength

4 Rounds of:

• 3 barbell high pull
• 2 barbell squat cleans
• 1 power snatch
• rest 90 sec

WOD

4 Rounds for max Reps

• 60s max cal rows
• 30s rest
• 60s max thrusters
• 30s rest
• 60s max down backs
• Rest 1 Minute