Warm Up: 400m Run

10 Standing SPT

10 Cuban Press

10 Inch Worms w/ Push Up

2 Rounds Of:

30 Second Goblet Squat

10 Ring Rows

30 Second Front Rack Mobility Stretch on Box

Strength: 5 sets Of 6R/6L Bent Over Row on Bench

*1 second pause at the top, 3 seconds on the way down

*Follow each set with ME Push Ups, use band if possible. Make sure to cross the band!

WOD: 3 AMRAPs in 16 minutes:

4 minutes AMRAP Of:

10 Hang Squat Cleans @60/40kg

20 Lateral Burpees Over the Bar

Rest 2 minutes

4 minutes AMRAP Of:

Box Jumps @60/50cm

Rest 2 minutes

4 minutes AMRAP Of:

10 Power Cleans @60/40kg

20 Air Squats