Warmup
AMRAP 7 MIN
- 10 Heel elevated squat
- 10/10 Lounges into single leg good morning
- 3: 7 Way hip each side
- 10 Sit ups
Weightlifting (Back Lunge)
Barbell Lunge
10 each side x4 Rounds @3232 suggested
cap 10
Custom Metcon (Time)
Couplets
For Time:
3 Rounds
50 Burpee box jump Over 
40 secs Hollow Squat
30 Lounges alt Sync
20 Hang Power Clean 65/ 35 each
10 Wall Walks /Walking push ups x 2
cap 23