Mobilize, then:
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean
Start at 50% and build to today’s heaviest set.
B.
35-54:
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – GHD Sit-Up x 8-10 reps
Interval 3 – Candlestick Roll to Pistol Squat Balance x 3 reps per leg
Interval 4 – Rope Climb x 2 ascents OR Legless Rope Climb x 1 ascent
C.
Three sets for max calories/reps of:
4 Minutes of Rowing or BikeErg
3 Minutes of Assault or Echo Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters
Rest 5 minutes
35-54: 50/35 lbs
55+: 35/20 lbs