Skill/Strength:
Warmup AMRAP 5
:20 Bike Sprint
10 Line Hops+2 Low Box Jumps
3 Hang Squat Cleans with empty barbell

Metcon:
3 rounds, each round for time, of
9/7 Echo Bike Calories
9 Hang Squat Cleans, 155/105 lbs
9 Box Jumps, 30/24 in
11/8 Echo Bike Calories
11 Hang Squat Cleans, 155/105 lbs
11 Box Jumps, 30/24 in
13/9 Echo Bike Calories
13 Hang Squat Cleans, 155/105 lbs
13 Box Jumps, 30/24 in
-Rest 2 min between rounds
-Scale barbell to 60% Squat Clean or less
-40 min cap (12 min avg pace per round)

Optional Additional/Alternative Work:
3 Rounds for quality
Max Plate Pinch Hold
5R/5L Single Arm DB Overhead Squat, pick weight
-Take your time on this piece and use light weight to work on better positioning

Mandatory Mobility:
3 min calf smash per side
3 min quad smash per side
3 min trap smash per side