Baseline:
ROM Drills ~10minutes

Warm up:
20x push-ups
20x sit-ups
20x air squats
10x walking lunges (x2)
10x pull-ups

Strength:
Hang clean 10x barbell only (45#/35#)
Hang clean - set up to 1RM [record your #]
Hang clean - 3 reps x 10 sets at 65% of 1RM

Work Capacity:
Fight Gone Bad!
3 rounds of 1:00 AMRAP sets of each listed movement:
Thrusters (dumbbell or barbell 45#/20#)
Sumo deadlift high-pull, #75 (Reps)
Box Jump, 20" box (Reps)
Push-press, #75 (Reps)
Double unders (Reps)

3x Prowler push, Farmer’s carry/walk 75#

Durability:
Stretch + Hydrate & Fuel