WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 600 mt Bike Erg
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Double Under – Clean

In a 10 min, build up to a heavier 1-rep squat clean.

CONDITIONING
“REVERSE PATTERN”

AMRAP 16:
6 Front Squats #70% of 1RM Squat Clean
9 Wall Walk
15 Cal Ski Erg/Assault Bike