Prep
2 Sets
Ostrich Walk x 50 ft
Spiderman Stretch walk x 50 ft
Lateral Crab Walk x 25ft each side

Essentials
A.
12 min emom
1.Zercher Squat x 15-20 reps
2.Hang Clean High Pull x 12-15 reps
3.Bradford Press x 8 per side

B.
Partner
17 min amrap
Wall ball x 8 reps
Deadlift x 8 reps
Wall ball x 8 reps
Hang Power clean x 8 reps
*One person must complete a whole rounds by themselves and then switch. Choose a weight that you can maintain 8 unbroken reps on the power clean threw out the workout.

C.
Core
Not for time:
10-9-8-7-6-5-4-3-2-1
Right side v up
Deadbug
Left side v up
Deadbug

Fitness
A.
9 min emom
1.Zercher Squat x 15-20 reps
2.Hang Clean High Pull x 12-15 reps
3.Tall Kneeling Bradford Press x 8 per side

B.
Partner
17 min amrap
Wall ball x 8 reps 20-10ft/14-9ft
Deadlift x 8 reps
Wall ball x 8 reps
Hang Power clean x 8 reps
*One person must complete a whole rounds by themselves and then switch. Choose a weight that you can maintain 8 unbroken reps on the power clean threw out the workout.

C.
Core
Not for time:
10-9-8-7-6-5-4-3-2-1
Right side v up
Deadbug
Left side v up
Deadbug