METCON
5 rounds for time:
15 burpees over bar
12 deadlifts Rx 155/105; M55+ 115/75
9 hang power cleans Rx 155/105; M55+ 115/75
6 shoulder to overhead Rx 155/105; M55+ 115/75
3 ring muscle-ups (scale = 6 pull-ups)
*23 minute time cap

ALTERNATE METCON
3 rounds for time:
10 burpees over bar
8 deadlifts
6 hang power cleans
4 shoulder to overhead
2 pull ups/ring rows
*20 minute time cap

MOBILITY
1:00 passive bar hang
2:00 each leg lizard stretch
2:00 frog stretch

HAPPY BIRTHDAY (SUNDAY) TO RACHEL

HOLLOWAY!