GROUP WARM-UP
:30 Row
10 Shoulder-to-overhead
:30 Air bike
10 Hang power cleans
10 Push ups
:30 ski
10 Hang power snatch
5 Beat swing
5 Toes to bar

METCON TEST
For time:
50/42 Calories row
40 Lateral burpee over bar
40 Shoulder-to-overhead RX 115/75; Master55+ 95/55
50/42 Calories air bike
30 Push ups
30 Hang power cleans RX 115/75; Master55+ 95/55
50/42 Calories ski
20 Toes-to-bar
20 Power snatch RX 115/75; Master55+ 95/55
Heats of 7 every 10 minutes

MOBILITY
2 sets of:
2:00 each side pigeon stretch
2:00 frog stretch
1:00 Box stretch