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get loose
partner up for 2 rds
A1 row 200
A2 5 burpees
5 air squat
switch

1 squat clean + 2 Front Squat
warm up to 80% of max
then, 5 set of 1 sq Clean + 2 Fsq

21 -15-9
push press 135/95, 115/75, 95/65, 85/55
burpee bar jump over
run 200 m

3x3 negative pull up

if early - ON OWN get loose
Group jog - 400m
Group Dynamic Stretching
Partner Junkyard Dog

2 person partners

15 minute amrap
A1 BIKE for Calories
A2 5 pull ups, 10 push ups, 15 squats, 20 sit ups
Switch
[Calculate total calories and reps]

Transition - 5 MIn

15 Minute amrap
A1 ROW for calories
A2 5 KB thruster (r+l=1), 15 KB swing, 200 m run
Switch
[Calculate total calories and reps]

5 cal bike
200m run
10 calorie row

Dynamic Stretching with Coach
then... Burpee Roxanne

Deadlifts
15 minutes to work on max lift - form first!

Couplet
21,15, 9
Thrusters (rx) 95/65, 85/55, 75/45
T2B(rx) K2E (sc)

Air Squat SALLY

400 RUN - Dynamic Stretches- RED LINE Mobility

SNATCH:
1 set = High Hang, Mid Hang, Floor - 5 sets at 50% then increase weight for 3 sets of 1 squat snatch and 2 oh squat

200m run buy-in then,
3rds of:
15 cal bike, 9 burpee box jump over (24/20), 6 Snatch
2 rds of:
9 cal row, 6 OH Squat, 3 Turkish get-up

200 or 2 min DUs -
5 sets x 3ea negatives5sets of 3ea - negatives - Pull Ups