Warm up

:30s easy row, active spider man, walkout plank & reach

:30s medium row, down dog push ups, active sampson

:30s fast row, box jumps, air squat to calf raise

+

barbell warm up of(x3): 5 thrusters + 5 bent over rows + 5 behind the neck squat and press

Mobility

• 30s rev prayer
• 30s prayer
• 30s wrist rolls
• 30s wrist waves
• 2 min ea front rack stretch

Strength

A1. 4×2 Barbell Clean + Split Jerk

A2. 20 Hollow Rocks

Rest 90s

WOD

4 Min Amrap

• 27 Cal Row
• 21 power cleans
• 15/15 lateral line hops
• Rest 4 min

4 Min Amrap

• 27 MB Slams
• 21 power cleans
• 15 Box Jumps
• Rest 4 min

4 Min Amrap

• 27 Wall Ball
• 21 power cleans
• 15/15 front-back line hops
• Rest 4 min

4 Min Amrap

• 27 MB Wall Ab Toss
• 21 power cleans
• 15 burpees
• Rest 4 min