Warm Up
3 rounds
7 barbell deadlifts
7 barbell hang power cleans
7 push jerks
Hollow body pull downs x 20
Kip swings x 5



Mobility
wall slides x 10
prayer stretch x 30 seconds
reach, roll, and lift x 5/side


WOD
"Down Time"
20:00 AMRAP
10 bar muscle ups/ 10 C2B pull ups/ 10 pull ups/10 ring rows
3 rounds of DT 115/85 95/65 75/55
400m row or run
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks