The Secret of Change Is to Focus All of Your Energy, Not on Fighting the Old, But on Building the New – Socrates

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Warm Up: Down and Backs or 400m 
100 Jump Rope
50 Plank Shoulder taps
25 Hollow Rocks or Hold
12 Push Ups 
1 Prowler Push Or Sled Pull Down and Back 


Performance:
Power Clean 5,5,5,5,5 
*Building to a heavy 5 

AMRAP x 10 Minutes 
2-4-6-8-10
Power Clean (135/85) 
Cal Bike

Fitness: 4 sets 
5 Sumo Deadlift High Pull
7 DB Push Press 
10 Hanging Knee raise or tuck ups 


EMOM x 8 Minutes: 
1) 10/8 Cal Bike 
2) 40 Mountain Climbers 


rest 1:00 Minute 


EMOM x 8 Minutes:
1) 12/8 Cal Row
2) 16 Alt DB Suitcase or body weight Lunge

Cashout:  Friday Special