| Warmup 4 rounds of: 2 hang squat cleans up to workout weight 3-5 pull upy reps |
| CrossFit Workout 32:00 EMOM A Hang Squat cleans B Pullupy move of choice–a sustainable but hard number. C 200m run D :30 plank No equipment–5 jumping squats, kB/db– 3 weighted jumping squats barbell–3 hang squat cleans. Start at 50% and add weight every time you can |
| Extra Work Run for 36:00 straight Every 6:00, not including the start or finish, sprint for 5-10 seconds |
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