Warm Up
10-8-6-4-2
banded hip bridges
banded lateral walks- reps listed per side (10 to the left, 10 to the right)
tuck ups or v-ups
drop squats
push up to T- L+R=2


Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


WOD (23:00)
"Moving Parts"
EMOM
8:00
min 1- 8 power cleans @65-70% max
min 2- 12/9 cals bike or 15/12 cals row

rest 1:00

10:00 AMRAP
5 sumo deadlift high pull
5 hang power clean
5 roll outs
5 push press
5 reverse lunges right
5 reverse lunges left
5 roll outs
95/65 or 75/55

then you have

4:00 AMRAP
wall walks- complete as many as you can