Warm up 200m run backwards
7 pass throughs, 15 Hollows, Frankenstein walk x 2
2 rounds: 8 push ups, 10 air squats

3-5 min roll out

Skill: TGUs
5 min EMOM
2 per min (1 each arm)
You choose weight

Strength: 1RM Power Clean, 9 min time cap

WOD A: 5 mins EMOM
4 power cleans and jerks per mins (65%-70% power clean)

Rest 4 mins

WOD B: 5 mins AMRAP
15 AKBs 53/35
10 pull ups
5 goblet squats 53/35

Mobility: quads, pigeon, shoulders

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