Warm up:
2x
:30s good mornings
:30s groiner stretch
:30s air squat
:30s inch worm

With your partner:
3x blind rowing/biking—
Do your best to row/bike what you think is 10 cals without seeing screen, however many over or under is how many burpees both you and your partner have to do

Barbell Warm Up:
Hang Squat Clean progression—
3 reps Mid-shin to just above knees
3 reps Knees to hips
3 reps down and finish
3 reps muscle clean
3 reps hang power clean
3 reps hang squat clean

Warm up to working weight

30 Min AMRAP
10/12 Cals Bike or Row
8 Burpee Box Jump Over (20/24)
6 Hang Squat Clean (95/135)

One person working at a time completing a full round, while partner rests…
Focus: IN👏🏼TENS👏🏼I👏🏼TY