Warm Up400m run or row :10 hollow hold :10 superman hold 5 tuck ups + 5 V-ups then.. :20 inchworms :20 inchworms with straddle legs that you drag to hands or do toe taps to hands 5 hollow body swings on bar + 10 hollow body banded lat pull downs on the floor

Barbell warm up (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses + 5 clean grip strict presses 5 Snatch-Grip Stiff-Legged Deadlifts + 5 clean grip stiff-legged deadlifts 5 Overhead Squats + 5 front squats

WOD: courtesy of the CF main site For Time 3 rounds 5 bar muscle ups/ C2B pull ups/ jumping pull ups 5 snatch (power or squat) 155/105 135/95 65/45 3 rounds 15 deadlifts 30 air squats 3 rounds 5 bar muscle ups/ C2B pull ups/ jumping pull ups 5 cleans (power or squat) *weight stays the same on all barbell movements