Warm Up:

3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang squat clean

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Mobility: Shoulders / Hips

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Skill: None

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Strength: 

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Metcon:  

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Optional Core:

30 sec on 3 sec off for 6 round
Hollow Holds
Supermans
Side Plank L and R