4 rounds

10 Box step overs
10 Banded Goodmorning
10 Box Push Ups

Banded Lats Stretch 1:00 / side
Laying front rack stretch 1:00
Pigeon Pose 1:00 / side
Banded Hamstring Stretch 1:00 / side
Banded Hip Flexor Stretch 1:00 Side

Split Squat Iso Hold: 3 x 30s each. Rest 60s.
+
- Active Straight Leg Raises x 60s each
- Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

Clean Pull

3 x 4 x 90-95%

Power Clean + Push Jerk

5 x ( 1 + 3 ) x 65 - 70% of C&J

Split jerk behind neck

5 x 5 x light weight. 2 sec pause on catch

1:00 + 1:00 Lats Foam roll
1:00 Front rack stretch
1:00 Active Samson
1:00 Barbell Front Rack

Crossbody carry
4 x 30 Meters each. Rest 90s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds

5 straight arm burpees
1:00 Row
5 KB deadlift
5 Russian Swing
5 American Swing