Cardio DT

Strength

Cash in: 10min empty bar hang clean & jerk tech

E3M12M
1 Unbroken Round of DT

MetCon

5 x 2min Rounds, 2min rest b/w

1 Round of DT
AMRAP Burpees over the Bar w/ remaining time

Cash out: Tabata Handstand Hold

WARMUP
3 Rounds: 3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
3-4 Rounds (increasing weight each round)
5 Deadlifts, 4 Hang Power Cleans, 3 STOH

INTENTION
Barbell Cycling Endurance!
Find heaviest possible unbroken round of DT

metcon SPECIFIC WARMUP
2 Rounds
4 Deadlifts, 3 Hang Power Cleans, 2 STOH
4 burpees over the bar as fast as possible

INTENTION
should have 60+ seconds for the burpees

SCALES
Scale barbell load to ensure you have around 1min to do burpees each round