Warm up: 400m run, 5 pass throughs, 5 good mornings, 15 squats, 10 push ups.

3-4 min roll out

Skill: HSPUs
3 min EMOM: 5 per mins

Strength: Front Squat 12 mins
1x4 @65%
2x3 @75%
2x2 @85%
1x1 @95%

WOD: 12 min time cap
Clean/ring dip ladder
2 Clean 135/95
2 Ring Dips = 4
4 Clean
4 RD = 12
6 Clean
6 RD = 24
8 Clean
8 RD = 40
10 Clean
10 RD = 60
12 Clean
12 RD = 84
14 Clean
14 RD = 112
16 Clean
16 RD = 144
18 Clean
18 RD = 180
Score = # of reps

Mobility: quads, Sampson, triceps, shoulders

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