DAY 40

Warmup

3 rounds of

8 x Drop Squats

8 x Sit Ups

4 x Hand Release PU

then

Stretch Upper Chest

Stretch Front Rack

then

10 x Deadlifts Power Cleans

10 x Hang Power Cleans

Back Squat 

5×3 @80% of 1rm*

*or as heavy as you can

Bodyweight option: 5×10 Squat Tuck Jumps

000,200,400,600,800

Metcon 

11 Min AMRAP

10 x Push Ups

10 x Hang Power Cleans 

        or Swings

10 x TT Implement