15 min Flow warm up
start with head and work down to the ankles getting circumduction in all directions of all major joints. Then
10 alternating turkish get ups
10 goblet squats hold 5 secs in the bottom position

take 5 mins to set up and warm up to opening weight for Metcon.

Metcon (Time)

with a running clock

8 min EMOM
3 hang clean 2 front squats add weight if you can

rest 2 mins

grace 115/75

rest 2 mins

5 rounds
10 bent over rows 115/75
20 push ups
30 sit ups

this is for time/ 35 min time cap