Warm up:

RUN 400M

Then 3 rounds of:

5 yoga push ups
10 ring rows
20 Overhead Alternating lunge steps, 45/35
30 Double Unders

Workout #1- AMRAP 15

RUN 200M
15 pull ups
2:00 rest

Coaches Note: Should be completed at moderate intensity. Run at a jogging pace. Focus on clean sets of pull ups. Try to bring breathing and heart rate down to baseline during rest.

Workout #2- 20 Minute EMOM

1 Hang Squat Clean

Coaches Notes: No more than 80% for a loaded barbell. This should not be a heavy, or hard weight, for you to complete the movements.