Warmup
Bike
2 rounds of
10 leg swings
10 alt lunges
pigeon pose 30 sec each leg
10 banded pull aparts
10 banded monster walks
empty bb
good morning
strict press
good morning
Strength / Skill
Squat Clean
take 15 minutes and build to a heavy single
WOD
3 RFT:
500/400m Row
15 WB 20/14
12 deadlifts (same as clean)
9 burpees over bar
6 Squat Clean at 70%
