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

MOB
Oly wall squat
 Lax ball shoulders
 Lax ball thoracic spine

Skill / Weight Training
Clean Pull + Hang Squat Clean + Push Jerk
1+1+1+1RM; 95%*1+1+1+1, 90%*1+1+1+1

WOD
4 Rounds for reps
 1 Minute Row (Cal)
 1 Minute Burpees Over the Erg
 1 Minute KB Swings (53/35)
 Rest 1 Minute

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