Warm Up

Row 400m
20m High Knees
20m Butt Kickers
10m Crab Walk
20m Walking Lunges
10x Burpees
10x BB Push Press
15x Band Good Mornings
10x Pull-aparts
10x Scarecrows

Metcon (Time)

6x Clean & Jerk - 95#/55#
rest 2 min
6x C&J - 115/65
rest 2 min
6x C&J - 135/75
rest 2 min
6x C&J - 155/85

Metcon (AMRAP - Rounds and Reps)

5 min AMRAP
- 20 Air Squats
- 20 Push-ups