WARM UP

3 rounds, not for time of:

1 min of static run

6  good mornings

8 sit-ups

8 shoulder pass throughs, pvc pipe

8 hang power cleans, empty barbell or PVC

1 Turkish get-ups, R-arm

1 Turkish get-ups, L-arm 

LIMITED EQUIPMENT

For time:

Run, 1 mi or 1 mins of static run + 1 min of JJ  + 1 min of SU + 1 min of static run

— then —

4 rounds of:

25 Push-ups

15 Dumbbell Hang Power Cleans (si con 2 db)

15 V-ups

NO EQUIPMENT

For time:

Run, 1 mi or 1 mins of static run + 1 min of JJ  + 1 min of SU + 1 min of static run

— then —

4 rounds of:

25 Push-ups

15 Tuck Jumps

15 V-ups