Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

150 m run

80’ waiters walk, length of rig and back

10 KB snatches

10 KB situps, extended arm

150 m row

Workout Warmup:

8 min EMOM

Power clean + Squat clean on the minute

Workout:

Furious Five

5 Rounds for Time

5 Deadlifts 135/95, RX+155/115, RX++185/135 lb

5 Power Cleans 135/95, RX+155/115, RX++185/135 lb

5 Bent-Over Rows 135/95, RX+155/115, RX++185/135 lb

5 Barbell Push-Ups, (hands on barbell) don’t let it roll!

5 Bar-Over Burpees (lateral)

25 cal row

Endurance:

6 rounds for time

100m Farmers carry, 32/24kg kb,(20/16kg kb)

20 Russian Twist (Total) w/bumper,25/15lb

10 Burpees to Plate (45lb)

25 squats w/bumper 25/15lb

Lift:

10 min EMOM

2 Snatches on the minute(squat) one from hang 2nd from ground.

Skill:

Accumulate 25 C2B pullups. No singles.