Warm-up

400m Run

PVC Stretch for front rack position

Front Squat Preparation

Ankle Mobility

Goblet Squat hold 1 min

Front Squat warm up w/ empty bar

Strength:

Hang Squat Clean + Jerk (2 +1)

Every minute for 8 minutes

then

2 rounds, each round for time, of:

Row, 300 m

30 Toes-to-bars

20 Strict Handstand Push-ups

20 Burpees Over Rower

10 Bar Muscle-ups

100 Double Unders

Rest 4 mins between each round.

Scale as needed.