Warm UpRow 250m
EMOM 8 mins
3 EB top down deadlift
3 Superman
3 Ring row

MOB
Banded shoulder stretch
Lax ball in hip crease
Sumo squat

Skill / Weight Training
Handstand Holds / Weighted Pull Ups
EMOTM 12 mins (even mins 30 sec hold; odd mins 3 pull ups)

WOD
4 Rounds for tltal reps, 1 min rest in between
AMRAP 3 mins
3 Clean (135/95)
6 Clapping Push Up
9 Jumping Air Squat

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