Baseline:
ROM Drills ~10minutes
4x Rounds – 100x jump rope singles, 10x ring push up, 10x DB push press, 1:00 second plank.

Warmup:
5x Rounds (Do not take hands off the bar during the round)
3x Ground to overhead (95#/45#)
3x Overhead squat (95#/45#)
3x Back rack squat snatch (95#/45#)
3x Snatch (95#/45#)

Stamina + Strength:
Round 1:
9 minute AMRAP:
15x toes-to-bars (or high knees)
10x deadlifts
5x snatches (M 115 lb. / F 75 lb.)
9-minute time cap
[2.5 Rounds]

Round 2:
Immediately go into the next 6 minutes:
1-rep-max clean and jerk
6-minute time cap
[#185]

Work Capacity + Durability:
Chipper, not timed:
100x Barbell Only Strict Press
100x Double Unders or 300x Jump rope singles
30x Tire Flips
20x 1-arm KB Snatch, 10R, 10L (53#/35#)
100x Double Unders or 300x Jump rope singles
30x Sledgehammer Strikes on Tire (15x each arm)
100x Double Unders or 300x Jump rope singles

Stretch + Hydrate & Fuel