MOBILITY & WARM UP
10′ Stretch
Buy in 400 Meter Run into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 5 Good Mornings + 5 Back Squats + 5 Stiff-Legged Deadlifts 
Cash Out 400 meter run 
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats

SKILLS & SPECIFIC WARM UP
Clean Warm Up
3 Rounds Not For Time
5 Good Mornings, 5 Presses, 5 Deadlifts 
2 x Rounds Not For Time of: 10 Double Unders + 1 Macho Man

CONDITIONING
“I do not know his age”
AMRAP 14′
28 Double Unders
2 Rounds of Macho Man #60/40 ( 3 Power Clean+3 Front Squats+3 Jerk)