Mobilize, then:
A.
Five sets of:
Front Squat x 3 reps @ 83-85%
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean Lift Off + Clean @ 75-78% of 1-RM Clean
C.
35-54:
For time:
48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike
25 Chin-over-the-Bar Pull-Ups
15 Devil’s Press (50/35 lbs)
25 Chin-over-the-Bar Pull-Ups
48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike
55+:
For time:
40/27 Calorie Standing Bike Erg (Damper 10) or Assault Bike
25 Chin-over-the-Bar Pull-Ups
15 Devil’s Press (35/20 lbs)
25 Chin-over-the-Bar Pull-Ups
40/27 Calorie Standing Bike Erg (Damper 10) or Assault Bike
Scaling Options for Chin-over-the-Bar Pull-Ups (choose one of the following):
Jumping Pull-Ups
Band Assisted Pull-Ups
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Sorenson Hold x 45 seconds
Station 3 – Banded Palloff Hold x 35 seconds each side
Station 4 – Alternating Dead Bugs x 45 seconds