3-5 minutes of workout prep
Prone banded pass throughs x 15
Single leg RDL x 15/side
Goblet squat x 15
Scap pull ups with hold in activated position x 10(2 sec.)

then

A.1 DL; 70×3, 80×3, 85x(1-2)x2
A.2 Weighted dip with 3 sec. hold in lockout x 3×4
+
teams of 2 must work through the following:

5 minute armap
10 Hang Power Cleans, 95/65
10m burpee broad jump
(P1 does 10 HPC, then P2 does 10, P1 does 10m burpee broad jump, then P2 does 10m, etc…)

rest 3 minutes

5 minute armap
cal on row – switch every 30 sec.
parnter holds double kb’s in front rack position (55/35#)

rest 3 minutes

5 minute amrap
cal on AB – 30 sec.
partner holds plate OH, 45/25# – arms straight

rest 3 minutes

5 minute armap
10 hang power cleans, 95/65
10m burpee broad jump
(*same requirements as first amrap)

Cool down
wall stretchx  30sec. per leg
cobra stretch x 20
bench OH stretch x 30 sec.
2 rounds