Warm Up
3 sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up


Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks

WOD
"Guard Rail"
Partner WOD  30:00 Time Cap
you go, I go style
one person completes an entire round before tagging off
each person has their own barbell

60 rounds total (30 each)
1 power clean
2 front squats
3 shoulder to overhead
4 burpees over the barbell
RX 95/65
Sc  75/55