We will get back to a group warm up on Sundays
Warm up
8 Minute Armap
200m Run
10 kip swings
10 strict press with an empty bar
10 power cleans, empty bar
After 8 minutes take less than 8 minutes to build up to your barbell weight

Wod 1- 18 minutes- split how you want
18-Min AMRAP
400m Run (together, must return before continuing)
20 Toes-to-Bar
16 Power Cleans (155/105#)
12 Bar-Facing Burpees
8 shouler to overhead

Rest about 10 minutes then wod 2
Part A – 14-Min AMRAP (split reps as needed):
500 Meter row
16 front squats 155/105 (first rep starts on the floor
14 Bar Muscle Ups (chest to bar, regular pull ups, or jumping pull ups or 20 ring rows for sub)
12 Handstand Push-Ups (scale: strict or kipping, or DB Push Press)
PART B
14 Minutes to 18 minutes
Find a 4 rep max front squat BUT the lift starts from the floor. Squat clean on the first rep counts.