Warm up:
7 pass throughs, Frankenstein walk x 2
250m Row sprint
2 rounds: 10 OHS w PVC, 10 Hollows

Skill: 5-6 mins: Mobility - PNF Stretch

Strength: Strict Press 10 mins
1x4 @50%
1x4 @60%
1x3 @70%
2x3 @60%

WOD A:
7 min AMRAP
5 hang power cleans 135/95
10 pistols (4 each leg)
15 sit ups

Rest 4 mins

WOD B:
7 min AMRAP
10 HRPUs
10 toes to bar
20 air squats

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