Warm Up
Mobilize
Banded shoulder and LAT STRETCH
Lunge twists
squats
Pogo jumps

 
Strength
STOH COMPLEX
Push press
Push jerk
Split jerk
1-1-1-1-1
Go from the floor if you can (RX)

 
Metcon
CF.15.12.22
EMOM: 9 minutes
1: 30s Power clean 70/40
2: 30s TTB
3: 30s Box jumps 24/20