Warm up:

6 minute Tabata

Squat reaches

Arm Swings (hugs)

Tempo Air squats (3 second descent)

Up Downs

Prisoner Good morning

Bodyweight thrusters

REPEAT

Conditioning:

For Time (15 Min Cap)

21-15-9 

Hang Power Cleans

Front Squats

After each round of the couplet

250m Row

or

12/9 Cal Bike

or

100m

*Ends on the cardio

*Weight Selection: You should not be able to do the set of 21 or 15 unbroken. Go a little bit heavier than you have in previous weeks and be ok moving a little slower today.

Cooldown:

1-2 mins of wrist stretching

10 each side twists in grasshopper lunge