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jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

12 Minutes:
6 min of 1 HPC + 1 HSC then, 6min of 1PC + 1SC
[6 min of work for each section increasing weight from light to heavy]

5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

155/105
115/75
95/65
75/45

roll out leg, stretch with bands

jog 400m or bike 4 min or row 1000/800m then - down dog push ups, 5 inch worms/push up, windmills, pvc pass thrus

50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

For Time:
150 Wallball shots (rx 20/14, sc 14/10)

Every time you drop the ball you must do 3 burpees

3rds - 15 bridges, 15 v sit ups, 15 scissors

warm up for 3 min on bike or rower: then, 3 rds:5 air squats - high kicks down, bear crawl back

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75, 95/65, 85/55, 75/45
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Up
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m