For time:
50 toes-to-bar
400-m run
30 DB deadlifts (35/50 lb)
20 DB hang power cleans
10 DB push presses

TIMECAP: 15:00
Partner option: synchro

DYNAMIC WARM-UP | 10:00
1 set:
30 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 alternating plank reach throughs

1 set:
100-m jog
10 DB deadlift
10 sit-ups

1 set:
100-m jog
10 DB hang power cleans
10 alternating v-ups

1 set:
100-m jog
10 DB push press
10 v-ups

TOES-TO-BAR PROGRESSION AND PRACTICE | 8:00
Lying toes-to-bar
Hanging knee raises
Kipping knee raises
Toes-to-bar attempts

WORKOUT PREP | 4:00
1 set:
5 toes-to-bars
5 DB deadlifts
5 DB hang power cleans
5 DB push presses

POST-WORKOUT SKILL WORK | 10:00
Accumulate with a partner:
40 DB Turkish get-ups

STRETCHING | 5:00
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)