Warm Up: 12 Mins
2 Rounds:
15 Air Squats
8/Side Elevated Split Squat – Video – no weight
10 Ring Rows
10 Hang Power Cleans
Then:
1:30 / Side LAX Roll Glutes
2:00 Hip & Ankle Opener

Strength: 12 Mins (including set up)
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10 / Side KB Front Rack Elevated Split Squat – Video
8-12 Double DB or KB Bent Over Row – Video

Mobility: 5 Mins
Band Shoulder Stretches

Metcon: 12 Mins
“Michael Myers” – 12:00 Clock
Every 2:00 x 6 Rounds
50 DU / 50 Singles
5 Deadlifts 155/105
5 Hang Power Cleans 155/105
8 Hand Release Push Ups
*Aim for AT LEAST :30 Rest BT Rounds. Modify weight to maintain rest.