Warmup:

30 Glute Bridge Ups

20 Bird Dogs (10 each side)

10 Burpee+Air Squat

20 Straddle Reaches (L/R=1)

30 Jumping Jacks

WOD:

5 x 3 minute Clock:

3 rounds:

10 Deadlifts

8 Hang Power Cleans

6 Shoulder to Overhead

*AMRAP in time remaining. Alternate between movements each round…

Round 1: Burpees

Round 2: Chair Dips

Round 3: Russian Twists

Round 4: Jumping Lunges

Round 4: Curls

Crunch Time:

2 rounds:

50 total V-Sit Punches

40 Plank Jacks

30 Leg Raises

*Reference Link:

V-Sit Punches (watch at 9:14)

Plank Jacks (watch at 9:45)