Warm Up
3 rounds
10 Burpees
15 KB Swings
-then-
:30 Planche + Cobra Stretch
:30 right side lizard
:30 left side lizard
Strength
5 x 3 Power Cleans
*drop between reps
Workout
1 mile bike
then 4 rounds
20 pull-ups
20 shoulder to overhead 75/55
*Men ride bike after completing 4 rounds. 15 minute cap
T1: modify as needed
T2: as written
T3: 30 & 30
Durability Work
5 sets
18 Ghd Sit Ups
12 Strict (if possible) Ring or Bar Dips
Run 3 laps