Warm up:
25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks
Strength:
Clean and jerk 5 x 2+1 @ 70%
Clean pull 3x3 heavy
Back squat 3x5 - challenging weight
Metcon:
"Incredible Hulk"
20 minute AMRAP
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
55/35kg
Shooting to do each round unbroken
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