Warm up

3 rounds

8 ultimate stretch (total)

5 compression squats

10 captain Morgan’s each side

15 band pull aparts


Power clean + hang power clean + hang power clean

Every 2 minutes for 24 total minutes


Amrap 12

5 burpee bar hop

5 shoulder to overhead

10 burpee bar hop

10 shoulder to overhead

15 BBH

15 S2OH



As far as you can….

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