Warm up
10 min emom
50′ best crawl+50′ reverse bear crawl
At 10 minutes
5 min
:30 on :30 off dubs
Mobilize
A) 20 min emom
2 Power clean and split Jerk
Try to warm up so you can start pretty heavy
B) 20 min amrap
25 unbroken wallballs 20/14
20 unbroken pull-ups
15 unbroken deadlifts 225/155
Scale load or rep scheme to stay unbroken.
C) class skill (metcon if you can; low priority)
D)
4 sets of 10+ single arm DB row AHAP
4 sets of 10+ Barbell hip ext
4 sets of 4-6 strict mu, 6-10 strict chin ups, or 10-15 ring rows