Functional Training 4 Min - Warmup 6 Hang CJ 4 BoB 20 Plate Hop 8 Tuck Crunches 25 Min 3 Rounds of: 4 Heavy Dball Clean 4/4 DB Sq Snatch [Scaled: DB Snatch] 12 T2B [16 Knee Raise] 200m Run [Scaled: 12 Cal Cardio] 3 Rounds of: 8 Hang Clean n Jerk 15 DB Pushups 5/5 DB Reverse Lunges 200m Run 8 Rounds of Complex [Rest as needed] 1 Clean n Jerk + 1 Hang Sq Clean + 1 Jerk [Ascend in weight]