Warm up
2 sets
5 yoga push ups
5/side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 deep squat progressions
10 each side tall plank shoulder taps


Strength
Bench Press
5-4-3-2-1
start at 65% and end somewhere between 90-95%

Primer
5:00 EMOM- build in load to a little over wod weight
power clean
front squat
2-4 kip swings or 2 kip swings + 2 air chair swings



WOD
"Orange Crush"
5 rounds for time
12 power cleans 135/95 115/75 95/65
9 TTB or hanging knee raises
6 front squats
3 bar muscle up or 3 c2b pull ups or 3 strict pull ups