Weightlifting

6 sets, ascending:

2 cleans + 1 Jerk
CFO Class: Gymnastics Conditioning

On 1min x 10mins:

Min 1- 15 unbroken handstand push-ups
Min 2- 45s Cal Bike

CFO Class: MetCon

For time:

50 Cal Row
50 Clean and jerks 135/95lbs
50 box jump overs 24/20″
Mid Back Back Protocol

3 sets
10 Trap 3 raises/side- Video
10 Band pull aparts
10 Crossover Scaptions