5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Foam Roll
1 Min Lower Back Roll
1 Min Hamstrings Roll
1 Min Glutes Roll

Then

Into: 2 Rounds
10 x Side Plank Hip Touches
10 x Worlds Greatest Stretch
10 x Single Leg Glute Bridges

3 Rounds 

A1) 6 x Double Db Clean & Press

A2) 8 x Heavy Banded Goodmorning (4 sec – )

A3) 45” Plank Hold 

60s Rest Between Sets

Teams of 2
20 Minute Cap 

4 Rounds 1:1 (Work:Rest)

30 x Double Db Clean & Press @15/22.5kg
30 x Wall Balls 14/20lb
30 x Calorie Bike/Ski/Row 

In Remaining Time: Max Double Db Hang Snatch @15/22.5kg