warmup
1 min jumping jacks
2 min squat stretch
50 ft lunge foward
50 ft backward
5 hs get ups on wall or 1 min plank hold
empty bar
10 hang cleans-set weight
metcon
20 min amrap of
10 hang cleans 135/85
20 lunge steps
5 hspu or 10 pushups
cooldown
4x
10 strict pullups
20 ghd situps