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on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,

12 minutes of work to build to a moderate 2rep

12 Min EMOM
1 Squat Clean (scalingis power clean)
2 FSQ
3 CTB push up
repeat - add one rep ea. until you cannot finish within the minute - then establish your rep scheme

4rds: 25DU 25 sit ups any style

Before anything - 3 min of row or bike:
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back

EMOM: 12 minutes of work - 4min cycle of 4 - min 1 strict 3,4,5 - min 2 hollow hold, min 3 kips, min 4arch hold min repeat 4x

12 min amrap
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep

5 min of DU work - stretch/foam roll

13MIN -AMRAP
55 DL
55 WB
55 CAL ROW
55 HSPU

2 rds:
10 cal bike or 250 m row
10 air squats
5 down dog push up
5 jump squats
pvc pass thrus and hanging stretch

press complex
strict
push
jerk

2RFT
54 Du
54 weighted sit ups
54 DU
54 weighted lunges R+L=2
54 DU
54 weighted triceps extensions

CASH OUT