WARMUP A.
10 X 25ft shuttle runs & 30 air squats
10 X 25ft shuttle runs & 3 inch worms
20 sec hollow body hold & 5 push-up to down dog
WARMUP B. Mobility
1 min front rack stretch
WARMUP C. Specific
2 Sets:
1 Strict press
2 Pause push pres
3 Pause jerk

PART A. Weightlifting
EMOM 6 min
1 pause push press & 1 pause jerk

PART B. Metcon – Full Equipment
0:00 – 10:00 min
Toes-2-bar
Cal row
10:00 – 20:00 min
21-15-9
Chest-2-bar
Cal row
20:00 – 30:00
Bar muscle up
Cal row

PART B. Metcon – Partial/No Equipment
AMRAP 25 min
21-15-9
Jug bent-over row
V-ups
Shuttle run
2min rest