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200m run or 250 row
junkyard dog

Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..

1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15

6min
row 250m or bike 10 cal
10 modified push up
10 arch hold
10 air squat
10sec hs hold

3 warm up sets to establish approx 75%
5sets x 3each

5 RFT
5 cal bike
5 hspu
5 ddl wb shot 20/14, 14/10
5 kb snatches 53/35, 44/26, 26/18
5 burpees

CORE tabata
9 rds 20/10
hollow hold
bridge hold
k2e crunches

400 RUN or ROW- Dynamic Stretches- RED LINE Mobility

Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

row 500
walking high kicks to rig
10 hanging knee raises
run 50m
walking butt kicks to rig
10 hanging knee raises
run 50m
broad jumps
10 hanging knee raises
run 50m
10 air squats

2 person partners

3rds
40 cal bike
30 straight arm kb lunges
20 hspu
10 rope climb

3 rds
40 row
30 wb
20 ball slam
10 wall walk

3 rds
40 DL
30 PC
20 PP
10 Burpees