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Community!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 wall balls

10 sit ups with WB, pullover style

150 m row

Workout warmup:

Take 10 min to do:

5x3 SDL working up to workout weight warmup HSPU's between sets.

https://www.youtube.com/watch?v=PQ3A_HmfQyk

Workout:

500 m row buy in, then:

21-15-9

Sumo Dead Lifts (body weight)

HSPU

400 m run

Lift:

Cleans:

10 min EMOM

1 hang Power clean+1 power clean from ground+1 squat clean, start at 70% and add weight as you can.

Skill:

RMU's, 5 min AMRAP, rest 3 min, 5 min AMRAP