500 m row or 400 m run
CS/ Dynamic stretch
3 rounds of:
10 goblet squats
10 KB situps with extended arm overhead
150 m run
Use one KB heavier then you normally warmup with.
5x3 deadlifts working up to something heavier than your workout weight.
One sled push between sets
20 Wall Ball Shots (20/14), (10'/9' target)
10 Deadlifts (185/135) RX+(225/155) If you can DL more than 365/250, please do RX+
10 rounds on the 2 min.
1 clean pull + 1 power clean + 1 hang power clean + 1 squat clean
Start at 70% of your max power clean.
10x5 Dips, 1 min rest between sets