Mobility - spend 15 mins on hips use ball, roller or bands
Strength - 10 min EMOM
5 x P.clean building from last weeks load
Met-con - Bear complex
7x 7 reps of
Power clean
front squat
push press
back squat
push press
NB - the bar can't rest on the floor even to re-grip during the 7 reps
Gymnastics - 10 mins 1/2 Cindy
5 pull ups
10 push ups
15 squats
Endurance
Run - 800m repeats with 3 mins rest until form drops off
or
Row - 800m repeats with 3 mins rest until form drops off
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