Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
A: Bench Press 5x2 AHAP 3 sec eccentric
B: in station- 1hc+1pc 5x build to a moderate load and than do 5x
WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85
2 min Transition
6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105
RX +
HPC 135/95
PC 165/125
