Warm-up
30/25 Calorie-Bike
Then
2 Rounds
:40 Work/:15 Rest
-Banded Wall Sit
–Mini Band Wall Crawlย
:40 Rest and Switch
2 Rounds
:40 Work/:15 Rest
-Front Squat with Band and BB
–Floor Angelsย
Mobility
Lat Rolling
Chest Rolling
Strength
E2MOM12
1 Power Clean
1 Hang Squat Clean
1 Jerk
WOD
15|12 Cal Bike*
30 Pull-ups
20 Power Cleans 115|75
15|12 Cal Bike
40 Push-ups
20 Hang Squat Cleans
15|12 Cal Bike
50 Air Squats
20 Push Jerks
*Schwinn|C2 Cals = 22|18
Level 2 – 95|65
Level 1- 75|55
ADV-ย 20|15 Cals, 135|95
Extra Workย
10-8-6-4-2
Bar Muups
Strict HSPUs
ADV – 3 inch deficit
Scale with C2B or Strict Pull Ups or cut #โs to 5-4-3-2-1