Warm up
1 minute bike
Greatest stretch ever
Barbell warm up
5 reps of each With an empty Barbell
Romanian deadlifts
Barbell rows
Front squats With a pause at the bottom Strict press with a pause at the top
Strength
EMOM5 -start with an empty barbell, and increase weight each round
3 clean and jerks {Power cleans)
Box squat-build a heavy 6
Chin ups-find a one minute Max
conditioning ABAC
A-For time 2 minute cap
50 ring dips/ 100 bench dips
B-every 90 seconds x 3 rounds
3 box squats
6 strict toes 2 bar
C-AMRAP5
3 chin ups
5 push ups
7 sit ups
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