Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 barbell Z press

barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk


 
 
WOD
"Three Amigos"

Team of 3
30:00 time cap
3 rounds
400m run- together
50 bar facing burpees
6 rope climbs
into
21 clean & jerks 115/85    95/65    45/35
21 clean & jerks 135/95   115/75    75/55
21 clean & jerks 155/105  135/95   95/65
21 clean & jerks 185/125   155/105   105/75
21 clean & jerks 205/135    165/115   115/85