Primer:
5 Good Mornings | 5 Back Squats | 5 Elbow Rotations | 5 Strict Press | 5 Front Squats | 5 Deadlifts | 5 Hang Squat Cleans
90 Minute Sumo Squat
10 Minutes:
Hang Power Clean + Hang Squat Clean + 5 Burpees (climb above your workout weight)
WOD: Dirt Nap: 3 Rounds
15 Hang Squat Cleans @ 135/95
15 Lateral Burpees Over the Bar
Dumbbell Version: 3 Rounds
15 Double Dumbbell Hang Squat Cleans @ 50/35
15 Lateral Burpees Over the Dumbbell
Bodyweight: 3 Rounds:
15 Jumping Squats
15 burpees
Bulletproof Shoulders: 3 Rounds:
15 Double DB Squats @ 35/20
15 Top Up Burpees