400m Jog
500m Row
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half kneeling press
10 Pike T-extensions
+
Build to workout weight for Hang power clean
* prep the other movements between sets
+
2-3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
2 Hang power clean @ workout weight
4 Handstand push up
12/8 (cal) Row
8 Wall balls
4 Toes to bar