Freaky Friday!

Warm Up

400m easy jog
Spend 10 minutes working upside down. On the wall, free, rings whatever. Have Fun!

Strength
Power Cleans
5-5-3-2 as warm up
5×3 working sets add weight from last time!

Conditioning
First: 2 minutes AMRAP wall balls
Rest 1 minute
Then 5x 40ish meter sprints. Rest 30s between attempts.
For distance start at the door and sprint to the end of the building(long way) rest there. Sprint home.

Stretch
Hamstrings 2 min/leg
Calves 2 min/leg
Door stretch 2 min/arm