Warm Up:8:00 EMOM min 1: 200m run or row min 2: ring support hold :10 + 5 push ups

Primer: Abs One giant set of: 20 hollow rocks 60 shoulder taps- in the plank position take hand off the floor and tap opposite shoulder. Start slow and quickly pick up the pace. https://youtu.be/cig93EQoeOA?list=PLS5lovy8j9XbrRu8-BR_mENzGrJdfkfAd 20 hollow rocks then.. 4 sets of :20 Handstand hold (freestanding or on wall) :40 rest

Squat Practice: the goblet squat 3 sets of :30 holds Pick up a kettlebell and hold it by the handles close to your body, so your elbows are pointing down and out. Stand with your feet in a shoulder width stance, Lower yourself down into a deep squat - your elbows should be inside your knees. Use your elbows to push your knees right out.

Focus on: Pushing the knees out, using the elbows to pry them open. This also really helps to open up the hips.

Barbell warm up: 2 sets- use an empty barbell then light weight 3 muscle cleans from the high hang 3 tall cleans 3 clean lift offs 3 power cleans

WOD: Clean synchro ladder with a buddy 9:00 AMRAP 10 synchro burpees over the bar 10 alternating hang power cleans 95/65 10 synchro burpees over the bar 10 alternating hang power cleans 115/75 10 synchro burpees over the bar 10 alternating hang power cleans 135/95 keep moving thru the ladder until time expires 155/105 185/125 205/145 *alternate cleans so each person is doing only 5 each