Prep

1) Foam roll wherever you need it. 

2)

AMRAP 5:

5 Barbell RDLs

5 Hang Muscle Cleans

5 Front Squats

60s Row increasing pace

A.

5 Rounds With A Partner

20 Hang Power Cleans (135/95)

400 Meter Run

30 Wall Balls (20/14)

500 Meter Row

40 Air Squats

L3: (115/75)

L2: (95/65) (14/10)

L1: (DBs 30/20) (10/8)

B.

Recovery

5 Mins easy Bike/Row/Jog/Light Sled-Pull etc

C.

Cooldown

– Scorpion Stretch – 60s each

– Pigeon Stretch – 60s

(5 breaths each position, long inhale, longer exhale)