120722

Warm-up:
5:00 AMRAP
5 Up/Down Dog
10 Cossacks Squat
150m Run
10 Push-up
2 Wall Walk-up

2 Rounds of:
5 DB Hang Power Clean
3 Burpee

WOD
For Time
Buy-in: 50′ HS Walk
5 Rounds:
300m Run
15 DB Hang Power Clean (50/35)
12 Burpee
Cash-out: 25 Strict HSPU
*26 Min Cap*

Note: The time goal for this workout is 20-26 minutes. Scale up or down to meet this goal.

Buy-in (2-3 Min)
RX+ 75′ HS Walk
Scale 1 8-10 5′ Walk to Wall
Scale 2 Box Walk Around
Scale 3 50 Shoulder Taps in Handstand or Pike on Box

Rounds (3-4 Min Each)
RX+ 400m and/or heavier DB
Scale 200m Run and/or lighter DB

Cash-out (3-4 Min)
RX+ Deficit Strict HSPU
Scale 1 Strict HSPU to riser (25#Plate + Abmat)
Scale 2 Pike HSPU on Box
Scale 3 HRPU

Mobility:
:30 Puppy (L/R/M)
:30 Twisted Cross
:30 Childs Pose