Warm-up
3 sets
5 Sumo Inchworm with push-up
25 Jumping Jacks
5 Naked Bar Muscle Clean
Power Clean Progressions
Metcon
Metcon (Time)
8 RFT
12 HR Push-ups (Rx+ Strict HSPU
6 Box Jump Over (24/20)(Rx+ 30/24)(Step Down)
2 Power Clean (185/105)
*20 min cap
Accessories
Every 90 sec for 3 sets
60-75 sec Dball Bear Hug Hold
60-75 sec Farmers Hold
60-75 sec Hollow Hold
