A. General Warm up:
– 4 cobra push-up to down dog
– 4/side cossack squat
– 4/side figure-4 stretch in partial squat
then, 2 rounds:
– 200m run
– 8 russian KBS/DBS
– 8 air squat
– 4 barbell strict muscle cleans

CLICK HERE FOR THE WORKOUT EXPLANATION

B. Guess Who?!! #9 “Salty”:
– 100 power cleans for time* @ 115/73; 95/63
*every time you break, perform 10 wall balls @ 20/14; 16/12

Break = barbell is dropped, bar is resting on the floor for more than 2 seconds,
barbell is in hang or in front rack for more than 5 seconds, releasing hands from the bar

aTT home (if no barbell): 60 KBS/DBS + 60 1-arm KB/DB Sumo DL high pulls (SDLHP)
*every time you break, perform 10 goblet squats

Break = KB stops moving, needing to switch arms for SDLHP, KB or DB rests on the ground

CAP: 16 min

C. EMOTM 12 min: (may use plate, DB, back-pack, or duffel bag)
1. 20 total med ball torso twists
2. :30 sec bottom of the squat med ball bear hug hold
3. :30 sec hollow rock hold