Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row

15 goblet squats, heavy bell

15 SDHP, heavy bell

15 straight leg deadlifts, each leg, heavy bell

Workout warmup:

Squat,

5x5@75%+

Workout:

AMRepsAP  
12 min alternating EMOM

1) 30sec Power Cleans at 135/95, RX+155/105

2) 30sec Deadlifts at 185/125, RX+225/155

3) 30sec Bench Press at 115/75, RX+135/95

Score is total reps for the 4 rounds. Classes with more than 8 athletes will split between PC's and DL. Classes with more than 16 athletes will split up between all three positions.

Lift:

Bench Press

Sets of:

5-5-3-3-3 starting at 75% working up to a max triple for the day. 

Skill:

100 DU's, one rope climb every time you break.