Warm Up
Dynamic warm up- 1 length of gym each-
High knees, butt kicks, toy soldiers, lunges
Then: AMRAP 7 mins at an easy pace
5 PVC OHS
5 Push up
5 V up
30 second wrist stretch

MOB
Double lax ball in traps
Couch stretch

Skill / Weight Training
Clean Pull + Power Clean
3RM; 95%*1+2, 90%*1+2

WOD
For time:
Long Lap
40 Wallballs
30 Pull Ups
Short Lap

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