Prep
3 Sets
Bike/ run x 60 sec
DeadBug x 5 per side
Hip switch x 5 per side
Squat Twist and Reach x 10 reps

At Home
A.
12 min Emom
2 hang Power Clean + 1 Jerk + 2 Front squat + 1 Jerk
*stick / PVC / Barbell

B.
3 Rounds For Time:
Jump Squat x 15 reps
Chair Dips x 20 reps
Sit Ups x 25 reps

At the Gym
A.
12 min Emom
1 Power Clean + 1 Front squat + 1 Jerk
*Chose a light to moderate load

B.
3 Rounds For Time:
Thruster x 15 reps 95/65
Pull Up x 20 reps
Sit Ups x 25 reps