Warm up:
3rds
10- Cossack Squats
10- Scorpions
5- Inch Worms
5- Prone Angles
Barbell techniques with grand Master Jamie
Every :90 for 10rds
Hang Clean and Jerk (Building)
Metcon
For time
50/40- cals on machine
50- thrusters @ 95/65
10- min time cap