Do all of crossover symmetry, then
3 Back squats up to 65%. 1st rep 3 seconds down, second rep 3 second pause, last rep normal.
3 squat cleans up to workout weight
:15 star plank/side
last set 6+
when you’re done, warmup your pullups and box jumps, and hit a few more cleans
5 RFT with a 20:00 cap
5 Squat cleans 185/125
15 box jumps 24/20
1:00 couch stretch/side
This one should be heavy–definitely singles the whole time. The pullups should be one or two sets. The box jumps should be enough that the volume makes it hard. I think the fastest time will be around 12 minutes, and most of us should be in the 15-20 range.
4×20 unbroken toes to bar
rest as needed in between sets
this should be a big push to do.
3×10 pike leg lifts https://www.youtube.com/watch?v=sBhQxMfpuJU
3×10 double db hang power cleans
3×5-10 strict ring pullups in false grip
3×10 banded pull through