Warm-Up:
5 Minute EMOM:
– 3 Burpee + 3 Push Ups + 8 MTN Climber

Dynamic Flex:
– Star Squat Facing Wall
– Super Lunge
– Lateral Lunge w/ Twist
– Inverted Toe Touch
– Speed Ladder 3 drills x 2

Prehab/ Activation:
1a.) Side Lying Windmill: 2 x 5E
1b.) Seated ankle Dorsi/Plantar Flexion & Inversion/ Eversion 2 x 12E
1c.) Scap Pull-Up 2 x 1-2E

Plus +
1.) 15 Min to find a heavy Clean
2.) 6 Min EMOM: 3 TnG Power Clean @ 70% of 1

Strength:
8 Min Alternating EMOM:
– 3-5 Strict Press (building)
– 10 Strict T2B

WOD:
3 Rounds
– 1 Minute MAX EFFORT Pull Ups
– 30 Sec Rest
– 1 Minute MAx EFFORT Thrusters @95/65
– 30 Sec Rest
– 1 Minute MAX EFFORT DU
– 30 Sec Rest

Accessory:
– 4 Direction Monster Walk: 2 x 10 Yards Each (F/R/B/L)