WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory:  spend 5 minutes on a weakness before moving into bar work

BARBELL
3 Position Hang Squat Clean (floor, knees, pockets)
EMOM x 10, 1@80% – drop each rep

BODY-WEIGHT ONLY / POST NUTRITION WOD
For time / 21-15-9
Bear Hug, Med Ball Step Ups, 20.14.10; 24/20″ box
Burpees
Row for cals

WOD
Partner / For time / 30 cap
Both Run 800m (everything else, 1 works)
“DT Light” / 5 Rds: 12 Deads, 9 HPC, 6 Push Jerk 135/95 | 115/80
Row 1000m
“Karen” / 150 WBS
Bike 50 Cals
“Annie” / 50-40-30-20-10, Double-unders & Sit ups