Warm Up

50 DU
2 Min Plank Holds

2 Rounds of:
30 Hollow Rocks (15 Front/15Back)
10 HR Push Ups
10 Air Squats
10 Wall Balls
10 PVC Pass Throughs
10 PVC Halos

Movement Prep

PVC or Barbell
3 Reps of:
Down & Up
Elbows High & Outside
Muscle Clean
Hang Power Clean
Front Squat
Clean From Triple Extension
Strict Press
Push Press
Push Jerk

Strength

12min Establish A Max Load Bear Complex (60 Lbs Max)

Then

EMOM For 5min
@90% of Above (55 Lbs)

Then

8min AMRAP
5 HSPU
10 T2B
15 V-Up

Mobility

Target Sore/Improvement Areas