Warm Up :
5min AMRAP :
5 Bird Dogs (Each) 1sec Pause
5 Zombie Narrow Stance Squats
5 Shoulder Flexion Lift-Offs
Metcon 1 :
10min AMRAP :
10 Jumping Squats
10 Single Arm DB Hang Squat Cleans (Each)
Metcon 2 :
For Time :
200 Jumping Jacks
25 Burpees
Rest 2min
For Time :
25 Burpees
200 Jumping Jacks
