Warm up
Min 1 reverse Nordic curls
Min 2 Cossack squats
Min 3 wall walks
Min 4 lunge and reach
X2
Then
Review
Db hang cleans
Then
3 rds
100’ farmer carry
5 db hang sq cleans
Workout
Amrap 30
2:30 windows
Cardio
Other 230 window
Will be
200’ farmer carry
10 hang squat cleans
10 burpee over dbs