Warm Up
10 Air Squat + 5 Vertical Jumps
10 Cat/Cow
10 Bird/Dog
10 Squat round arch
Clean Prep
5 Front Squat
5 High Hang Power Clean
5 High Hang Clean
5 Full Clean
Strength
1RM Clean (15 min)
Metcon
24 min EMOM
Odd - 5 Devil Thrusters 12.5/7.5
Even - 12/10 Cal
Cool Down
Quad stretch
Hamstring stretch
Calf stretch
Cat/Cow
Scorpion
Twisted Cross
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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