Warm Up

Team Relay x 10 min

• P1: Sled push 1 length + 100M Row + Sled push back
• P2: Wall sit until P1 returns with sled
• P3: If 3 people then person 3 = sit ups until P1 returns with sled

Mobility

• 90s/90s Front Rack Tricep Smash
• 90s/90s Adductor Barbell Smash
• 90s/90s Front Rack Stretch w. Band

Activation

• 10 Reps of “3 Part Pausing Power Clean”

Strength

5 Rounds of a couplet of:

• 5×3 Squat Cleans
• rest :90

WOD

Buy In = 40 second hand stand hold

• 30 Box Jumps
• 25 KBS
• 20 Air Squats
• 15 BB Push Press (45/65)
• 10 Burpees
• 5 Pull Ups
• 10 Burpees
• 15 BB Push Press
• 20 Air Squats
• 25 KBS
• 30 Box Jumps

Cash Out = 40 second hand stand hold