Warm Up
HighKnees
Butt Kickers
Inside Taps
Outside Taps
Knee Tuck+Lunge Forearm to Floor+Thoracic+Toe Point
Leg Swing
Jumping Jack Shuffle (down and back)
90 degree Hip Rotation
X-Band Walk (L/R)
10 Banded Good Morning

PRIMER
3rds
1:00 Plank
10 Air Squats
10 Sit ups

EMOM 10
5 Back Squat + 6 Wall Balls

***Back squat weight at least 50% of 1RM
*** Speed over load

Amrap 16

5 Pull Ups
10 Hang Power Cleans (135/95)
15 T2B
20 Push ups

G= CTB, #155/ #105
L3= Pull Ups, #115/#75
L2= Jumping Pull ups,#95/#65
L1= Ring Row, Scale weights accordingly