Warm-Up
10 Air Squats
10 Barbell Rows (empty bar)
6 Push-Ups
5 Dumbbell Hang Squat Cleans

Extended Warm-Up
Warm up your squat clean and push press movements with an empty barbell. Focus on good movement.
Still warming up, 3 sets of 3-5 reps of:
Squat Clean Thrusters (Start with an empty barbell and increase to light to moderate weight.)

Metcon
For Time:
3 Bear Complex*
Run 200m
6 Push-Ups

Skip the push-ups and increase the bear complex to 5 reps if you want to make this more of a sprint and keep your heart rate up. I put in the push-ups to fatigue the pushing muscles, but they really don’t make sense here. Choose a weight that allows you to complete the bear complex reps in one set.

Accessory
Tabata (8 Rounds, 20 sec work/10 sec rest) of:
Superman holds

*One rep of a bear complex is doing the following without putting down the barbell:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Warm-Up
3 Rounds:
3 Pull-Ups (strict)
6 Push-Ups
10 Air Squats

Extended Warm-Up
5 Rounds:
8 Dumbbell Deadlifts (light weight)
Do 3 strict pull-ups between rounds.

3 Rounds:
5 Deadlifts (light weight)
Do 3 strict pull-ups between rounds.

Extended Extended Warm-Up
21-15-9 reps for time:
Hang Power Clean (below the knee)
Bike Calories
Ab-Mat Sit-Ups

My purpose today is to go through the full range of motion of the deadlift and clean to test out my lower back after some time off. The “Extended Extended Warm-Up” is not challenging unless you really sprint through it. I did not do that. My goal was simply to be active, work up a light sweat, and test out my back. Easy day!

Warm-Up
3 Rounds:
2 Strict Pull-Ups
5 Push-Ups
10 Squats

Strength
Bench Press, 5 x 5

Do 2-3 warm-up sets with an empty bar or low weight prior to the first working set.

Metcon
For Time:
Wall Balls: 18-16-14-12-10-8-6-4-2
Burpees: 9-8-7-6-5-4-3-2-1

Alternate between rounds of wall balls and burpees. (I.e., do 18 wall balls, then 9 burpees. Do 16 wall balls, then 8 burpees, etc. Try to complete each round of wall balls in one set. Spicy, spicy!)