Dynamic movement prep
Group warm up
Skill bar muscle ups
Power clean + front squat + push jerk + split jerk
5 sets of this complex. By feel. Rest as desired between. Score weight
11 minute amrap
100 kb swings 1.5/1.0
80 hand release push ups
40 sit ups
20 bar muscle ups (scale as needed (c2b pull ups/chin over pull ups etc)
Madmobi
Samson stretch
Lat stretch band
Shoulder stretch band
Press ups.
Hamstring