warmup
400m run
1 min dead hang
1 min scorpion kicks
empty bar
1 min oh hold
5 clean style deadlifts to mid thigh
5 hang cleans from mid thigh
5 clean n jerk
*set weight/ do 5-10 reps on pull-ups to finish up warmup
*set pull up station if band needed
metcon
@155/95-105
10-1 clean n jerk
-in between each round
5 pullups
10 lunge steps stepping backwards in place
cooldown
3x
3-5 negative pull-ups underhand chin above bar to start then slowly lower yourself down
1 min plank hold
25 hollow rocs