400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 hip extension
4x10 leg swing
2x10 pvc pass through
10x1 power clean
(heaviest possible)
(rest as needed)
7x1 front squats
(medium-heavy)
(rest as needed)
3 rounds (rest 3:00)
20 burpees
15 toes to bar
10 hang power snatch 145/100
5 muscle ups
1-2-3-4-5-6-7-8-9-10- push ups
(alternate with a partner or rest 1:1)
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