Warm Up: 6 Mins
2 Rounds
10 Barbell Curls
10 Hang Power Cleans
5 Kip Swings
5 Kipping Pull Ups Or Ring Rows
5 Strict Pull Ups Or Jumping Negatives
Then 1:00 PVC ROM

Strength: 8 Mins
8:00 Circuit
5 Wide Grip Strict Pull Ups
10 Upright Rows
8 Chin Ups (underhand grip)
10/Side DB Hammer Curls

Mobility: 8 Mins
1:30 / Side Barbell Smash Biceps
1:30 / Side Foam Roll or LAX roll Lats
1:00 / Side Lat Stretch

Home WOD: 10 Mins
10 Min AMRAP Ladder
7 C2B Pull Ups or 5/Side Bent Over DB/KB Rows
7 Ball Slams or KBS
2-4-6… Hang Power Cleans (135/95)
*C2B and ball slams stay at 7 reps throughout the 10 minutes. Increase by 2 reps every round for HPC.

Metcon: 10 Mins 
10 Min AMRAP Ladder
7 C2B Pull Ups
7 Ball Slams
2-4-6… Hang Power Cleans (135/95)
*C2B and ball slams stay at 7 reps throughout the 10 minutes. Increase by 2 reps every round for HPC.