1) Oscillatory Foam roll pecs: x 60 seconds per side.
2) AMRAP 3 of:
"Rusin Triset"
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
3) Review Metcon Movements:
- Hang Power Cleans
- Pull-ups

For time:
40-30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
4-3-2-1
Legless Rope Climbs

Rx+:(HR Push-ups)
L3: (45s, 30s) (Rope Climb with legs)
L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)
L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)
*Rope Climb Scaling
20:00 Time Cap

Ring Rows: 1/4 x 15. Rest 60s.
- people should use an angle that is "easy" for them as 15 reps per set will accumulate fast.
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale