This awesome lady has been here since the beginning... and she has the squat to prove it!!

Warm Up

EMOM 5
5 Burpees, 1 shuttle run* (1/2 way and back then all the way and back)
*Add 1 shuttle run each round

Barbell Warmup
Movement review then:
5x complex w/ empty bar

Mobility:
~Super Couch Stretch
~Banded Hamstring
~Trap/scap release (lax ball)
~Individual

Performance & Sport

A. 12:00 to build to a heavy complex of:
1 High Hang Clean + 1 Hang Clean (above the knee) + 1 Hang Clean (below the knee)

B. Warzone WOD 1
AMRAP 8:00
Buy in 30 Burpees
AMRAP time remaining…
5-10-15-20-25-etc..
Deadlifts (115/75)
Hang Power Cleans (115/75)
Shoulder to Overhead (115/75)

C. 100 Sit ups OR 50 V-ups for time