GROUP WARM-UP
2 Rounds –
5 Beat swings + 5 pull ups
1 Rope climb
5 each way lateral band walks www.youtube.com/watch?v=Tb3tBjen5o8
10 Steps walking lunge www.youtube.com/watch?v=ah4av3OEw-4
5 Goblet squat @ tempo 3 sec down

METCON TEST
For time of:
25 Hang dumbbell squat cleans RX 50/35; Master55+ 35/20
40 Pull-ups
25 Thrusters RX 115/75; Intermediate 105/70; Master55+ 95/55
7 Rope climbs
25 Wall balls RX 30/20; Intermediate 20/14; Master55+ 20/10

ALTERNATE METCON
For time of:
20 Hang dumbbell squat cleans
20 Bar or ring rows
25 Air squats
20 Bar or ring rows
25 Sandbag squats

MOBILITY
1 set of:
2:00 each side couch stretch
2:00 each side pigeon stretch
1:00 banded hamstring stretch