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Warm up

2 Rounds

20/15 Calories

10 Hand walk out to plank, Hip Opener, Tspine rotation (5 each side)

10 PVC Good Morning

15 Air Squat

Strength:

Every 90 seconds for 7 rounds

3 Cleans @ 75%

Metcon:

3 Rounds for time

15 Front Squats 115/73#

10 Handstand Push-up

15 Hang Power Clean 115/73#

5 Burpee Over the bar

  • 12 minute time cap
  • Substitute DB Push Press for HSPU as needed