Panacci and Abdel get after some squats!

Warm-up
Choice!

Skill
3 Rounds for Quality
2 German Hangs
2 Slider Inch Worms
30″ COB Hold

Weightlifting
5′ EMOM 3 P. Cleans
-then-
EMOMUF 1 P. Clean

Metabolic Conditioning
Competitive
For time:
25 Wall Balls (25/11, 16/10)
25 Box Jumps (24/20)
25 Deadlifts (225/155)
25 cal. Airdyne

Intermediate
For time:
25 Wall Balls (20/10, 14/9)
25 Box Jumps (24/20)
25 Deadlifts (185/135)
25 cal. Airdyne

Intro
For time:
25 Wall Balls
25 Box Jumps
25 Deadlifts
25 cal. Airdyne