GROUP WARM-UP
2 sets of
:30 Bike
5 Barbell hinges
5 Hang power cleans
5 Front squats
10 Beat swings
5 Pullups/3 muscle ups
10 Pushups/5 handstand pushups

METCON
For time:
15 Squat Cleans RX 185/135; Intermediate 155/105; M55+ 135/85
15 Strict Handstand pushups
@ 8 minute mark, Directly into:

4 rounds of:
8 Bar Muscle-ups (Scale: 10 Chest-to-Bar)
10 Burpee-over-bar
12 Deadlifts RX 185/135 Intermediate 155/105 M55+ 135/85
*20 minute time cap

ALTERNATE METCON
10 Power Cleans
10 Dumbell strict press
@ 8 minute mark, directly into:

3 rounds of:
8 Pullups
10 Burpees
12 Deadlifts

MOBILITY
1:00 Pigeon Stretch
1:00 Box Stretch
1:00 Frog Stretch

HAPPY BIRTHDAY (Sunday) TO NATALIE GAITHER!