Warm up
1 minute cal bike
Then
10 v ups
20 second wall facing squat
Strength
5 rounds
6 strict toes to bar
4 long jumps
2 front squats-Increase weight each round
Conditioning
A B A
A 4 minute cap
5 rounds for time
5 chin ups
10 dips
B EMOM4
1 front squat
Accessory
2 minute front rack hold AHAP
60 s-db step ups 24/20
2 minute plank
Oly WOD
EMOM5
3 hang squat cleans
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