Warm Up: 8 Mins
2:00 DU Practice
2 Rounds
5 Barbell Jefferson Curls
5 Deadlifts
5 Hang Power Cleans
5 Push Ups – 3 second negative
:15 Ring Support

Strength: 12 Mins
12 Min EMOM
Min 1: 8/Side Reverse Back Rack Drop Lunges
Min 2: Rest
Min 3: 10-15 Ring Dips (Kipping allowed)
Min 4: Rest

Mobility: 8 Mins
2:00 / Side Barbell Hamstring Smash
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch
2:00 Butterfly or Wall Split

Metcon: 11 Mins
3 Min AMRAP
20 DU / Singles
10 Deadlifts 155/105
5 Hang Power Cleans 155/105
1 Min Rest
3 Min AMRAP
20 DU / Singles
10 Deadlifts 135/95
5 Hang Power Cleans 135/95
1 Min Rest
3 Min AMRAP
20 DU / Singles
10 Deadlifts 115/75
5 Hang Power Cleans 115/75