Pre WOD:

Overhead Squats:

5 sets*3 Overhead Squats 78%

WOD:

2 min on/2 min off for 32 min: (8 sets)
Amrap 32 min:
40/30 Cal Row
40 Lat Burpees over Rower
30 Wall Balls 9/6 kg (20/14 lbs)
30 Box Jump Overs 30/24 inch
20 Hang Power Cleans 40/25 kg (90/55 lbs)
20 Push Jerk 40/25 kg (90/55 lbs)
10 Burpee Pull Ups
4 Bar Muscle Up OR 20 Toes to Bar

Post WOD:

Lower Body Accessories 1 Week 1/4:
3 Rounds for quality:
12 Good Mornings RIR 3
16/16 Banded Hamstring Curl
45 sec Sandbag Bearhug Hold

Rest as needed between rounds
Increase either rep or weight from last week

Monthly Challenge Mobility Video: HIPS
https://www.youtube.com/watch?v=aTwfkOGP900