Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
2 sets of 10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's


Two sets of:
3 Clean Grip Romanian Deadlifts

3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans


Skill: 8:00 EMOM
min 1: inverted rows x 8-12 reps
min 2: cleans x 3 reps @ 80-85%


Gymnastics Practice: ring dips https://www.instagram.com/p/BoseuJ_hhRa/

WOD
For Time
3 Rounds of:
30 DUs or x 3 singles
12 push ups

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
9 ring dips

Rest 1:00

3 Rounds of:
30 DUs or x 3 singles
3-6 strict HSPU or sub piked on the box or seated DB strict press