SP, Clean FS combo & metcon

Late Morning


Warmup:

Jump rope singles
2x: 5 pullups, 10 pushups, 15 squats
shoulder dislocates
dynamic stretches


Workout:


Press 5-5-3-3
Warmup reps @ 45#, 65#
Loads: 75#, 95#, 105#, 105#


Every minute on the minute, for 12 minutes w/ 125# bar:
1 clean + 3 front squats



Late Afternoon


Warmup:

jump rope singles
25 situps
ring dips and pullups


Workout:

4x:
1 minute max double unders
15 pullups
15 ring dips


Stretch