6.18

ARE squats
forward wall slide x 10
partner OH stretch x 20 sec.
Waiters walk x 10m/arm + 10 goblet squats @ the end of each 10m

then

30 sec. TnG HPC @ 45-50% of PC max
rest 10 sec.
30 sec. rope slam
rest 10 sec.
200m shuttle run (50m out and back) x 4
rest 2 minutes x 3 rounds

rest 5 minutes

30 sec. hang squat clean @ 35% of clean max
rest 10 sec.
30 sec. burpee broad jump
rest 10 sec.
60 sec. AB ride @ 350/225 watts or higher
rest 2 minutes x 3 rounds

****if you trained yesterday the hang squat cleans will be subbed out for heavy russian kb swings

finisher:
30-20-10
hollow rock
double unders