Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 RKBS

10 V-ups

5 strict pullups, alternate grip each round

Workout warmup:

10 min alternating EMOM

Odd: 1 HPC+2 PC working up to heavier weight than your workout weight

Even: 25 DU's

Workout:

4 rounds for time.

10 Power Cleans 135/95, RX+155/115, RX++185/125, RX+++225/185

50 DU's

15 min time cap

Lift:

OH Squats, 7x3 starting at 60%. Work up to a heavy triple

Skill:

5 rounds of

15 GHD Situps

15 HSPU