Warm-up: 10 minutes

• 4:00 Row –then–
• 3 Rounds
  • 10 Air Squats
  • 10 Kip Swings
  • 10 Single leg deadlifts (light KB)(total)
  • 10 Strict Press (light KB or DB)
  • -Couch stretch
  • -Pigeon Stretch

Strength/Skill: Front Squat

Pause Front Squat + Front Squat = 1

5×1

Use the same weight for each set.

Rest as needed between sets.

METCON: EMOM

Every 1 min for 14 mins, alternating between:

• 7 Power Clean & Jerks, 115/85 lbs
• 5 Muscle-ups

Power Clean & Jerks- touch and go Scaling Options: Make sure to get at least 30 seconds of rest each round, barbell should be light and kept unbroken for at least the first 4/5 rounds, scale to bar Mus or a number of Mus that Is doable in 1 set, otherwise sub 10 C2B, Pull Ups or Jumping Pull Ups!