WARMUP 

• banded leg series plus ankle
• Tere major ball release and pec 1 mim per area
• 3 tempo push ups 3/0/3
• 10ps walking lunges come up on toes
• 2x banded squat holds 20 secs
• 5 target burps

FUN FUN FUN TIME CAP 30MIN??? ISH  4:00 Mins work/2:00 Mins rest Start each round with a 200m run, then get as far as you can before the mandatory 2 minute rest. Continue where you left off on your previous round. 3 Rounds: 21 Hang Power Clean 95/65 15 Front Squats 95/65 9 Burpee Pull-ups SCALED  4:00 Mins work/2:00 Mins rest Start each round with a 200m run, then get as far as you can before the mandatory 2 minute rest. Continue where you left off on your previous round. 3 Rounds: 21 Hang Power Clean @ manageable weight 15 Front Squats @ manageable weight 9 Burpee Ring Rows