Warm Up
Skipping 1 minute
Inch Worm x 5
Goodmornings x 10
Scapula Push Ups x 10
Flutter Kicks x 30 sec
Then
Tricep sloppy push ups x 10
Jefferson Curls x 10
Strength
Pendlay Rows
5 x 7
WOD
20 minutes on the Clock
10 BB High Hang Clean (135/95)
50 DU
12 Burpee over Bar
Cross-Training
WARM-UP
3 Rounds not for time
25 penguin jump
10 half kneeling band rows each side
5 quarter depth Lunge jumps
SKILL (Agility and Accuracy)
WOD
Cash in: Max pull up iso hold
5 Rounds for Time minus iso hold time
15 DB Bent over row (50/35)
15 Hammer curls (30/20)