warmup
1 min jumping jacks
1 min plank hold
30 sec on 30 sec off x 3
mountain climbers
empty bar perform
10 deadlifts
6 hang cleans
2 shoulder to overhead
load weight as form allows or 135-155 men / 75-105 women
metcon
5 intervals of
21 cal row
12 deadlifts
9 hang cleans
6 shoulder to overhead
*rest as rower opens up
cooldown
4 x
1 min dead hang
15 ghd situps
25 supermans