10.30

3-5 minutes of workout prep
seated wall angels x 10
KB arm bar x 10 sec. per side
TGU x 2/side
Lateral kb squats x 10/side
Lateral jumps w/ pause x 5/side x 2

then

A. Clean; 50×3, 60×3, 70x2x2 (EmOM), 80x1x4 (EMOM)
+
“Devil’s Night”
15 T2B
15 Cal row
15 burpees over the erg
rest = work
x3 rounds

~rest 3 minutes~

8 sec. sled or AB sprints – @ flat out sprints
rest 90 seconds
x3