GROUP WARMUP
2 sets –
:30 ski erg
10 double unders/single unders
5 hang power cleans (empty barbell)
5 box step overs
5 burpees
5 pushups/3 handstand pushups
5 barbell hip hinge

METCON TEST
For time:
100 Double Unders
50/40 Calorie Ski-erg
25 Power Cleans RX 135/95
25 Burpee Box jump overs
15 Handstand Pushups
15 Deadlifts RX 185/125

ALTERNATE METCON
100 Single unders
40 Calorie Ski-erg
20 Hang power cleans
20 Burpee Box step ups
10 Pushups
10 Deadlifts

MOBILITY
2 sets –
1:00 each side twisted cross
1:00 box stretch
1:00 each side lizard stretch