Warm-up
3-minute Echo bike + 3-minute Bike Erg
+
2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Deck squats
5/way Scapular rolls
5 Inchworms
+
Squat clean
Build to workout weight
+
2 rounds @ increasing pace
2 Squat cleans
3 Bar muscle-ups
5 GHD sit-ups
3 Shoulder to overheads
2 Bar-facing burpees
20 Double-unders
60-seconds rest between rounds