Prep
3 Sets
Bike x 60 sec
RNT Goblet Squat x 5 reps per side
Kneeling Thoracic PVC stretch x 30 sec
Kettlebell Pull Overs x 5 reps

Essentials
A.
14min Emom
1.Front squat x 2 reps @30×1
2.unbroken Ring Pulls x 10-12 reps

B.
4-6-8-10-8-6-4
Hang Power Clean
*Between each round Farmers Carry x 50 ft 55/35
Time cap 6 min

Fitness
A.
14min Emom
1.Front squat x 2 reps @30×1
2.unbroken Strict Pull Ups

B.
4-6-8-10-8-6-4
Hang Power Clean 115/75
*Between each round Farmers Carry x 50 ft 70/55 per hand
RX +: 155/105
Time cap 6 min