Warm-up
Step ups x10

Waiter Squat x5/5

Exploding Step-up x10

Front Squat x10

Clean & TTB Prep:

Pull-unders

Knee tucks x5

Hang Clean

Leg Lifts x5

Hang Clean w/Bar

Toes to Bar x5
Hang Clean (2-2-2-2)
*Build

**Perform 5 strict hanging leg raises/toes to bar between each set.
Metcon (Time)
Row 400m

Hang Squat Clean x15 95/65

Toes to bar x15

4RFT

Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP

10 KBS

10 T2B