Warm-up
3 sets
:20 Bottom Squat Hold
3 World’s Greatest Stretch Each Side
10 Narrow Air Squats
then..
2 sets of Naked Bar Complex
5 DL
5 Hang Power Clean
5 Thrusters
Weightlifting
Back Squat
15 min to complete based off 2RM
5×60%
3×70%
1×80%
2×85-90%
10×65%
Metcon
Metcon (4 Rounds for time)
E6MOM for 3 sets
10 Hang Clusters (95/65)
20 Wall Balls (20/14)
10 Lateral Burpees Over the Bar
20 Dball Squats (100/80)
Score is your time to complete each of the 3 rounds
