Warmup

Empty Barbell warmup
10 full hang cleans
15 front squats
20 alt lunges
25 jump squats

Weightlifting - Hang Power Clean + FS

Power clean + FS (1+1=1): In 8 sets work to 2rm above knee

Gymnastics

Accumulate 4 min of L Sit Hold

WOD - Cindy

20 min AMRAP
5 pullups 
10 pushups 
15 air squats

Fitness Warmup

400m Run
5 Burpees
10 Air Squats
15 HRPU
20 Split Jumps

Fitness Skill

3 Rounds
30 Hollow Rocks
20 Arch ups
10 V-ups

10 min ALT EMOM
10 WBs as high as possible
12 DBL KB Deadlifts

Fitness WOD - 06/22/2017 - Fitness WOD

16 min AMRAP
100m Sled pull
15 GTO with Plate
20 DUs (60 singles)
25 Lunges holding Plate