Part A:

20 Air Squats
1 Minute hip Mobility Work
20 Pushups
2 Minute Front Rack Mobility Work
20 air Squats
2 Minute Overhead Mobility Work

Part B: Metcon
4 Rounds For Time
Every 2
50 double-unders
45′ Second Barbell Front Rack Hold heavey

30m’ Bear Crawl

Part C: For reps :

20 Burpees
2 hang Squat cleans 4 front rack lunges
1 push press
15 Burpees
2 hang Squat cleans 4 front rack lunges 1 push press
10 Burpees
2 hang Squat cleans 4 front rack lunges 1 push press
5 Burpees
Max effort 1 Squat clean 2 lunges 1 push press Complex
Must be unbroken

Skill/Accessory
30sec x 3
Box L-sit Hold