Warm up
3 sets
8 right leg KB/DB cross body RDL
6 right leg Cossack squats
4 right arm KB/DB muscle snatch from floor
repeat movements for left side


Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press
 


Barbell Complex (use an empty barbell)
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



WOD
"Oh Yah"

20:00 E2MOM
min 1- macho man complex
min 2- gymnastics skill or movement of choice

macho man complex- build load
3 power cleans
3 front squats
3 jerks