Warm Up:
Short Lap Med-ball run
10 med-ball squat cleans
10 Burpees Spend
5 min LAX Ball on box back of tri cep
Then With empty bar
3 clean DL
3 hi-hang power cleans
3 hang squat cleans

Mob:
4-5 min Foam Roll  

Skill:
EMOM 14min odd- 5 Strict Pull-ups even- 5 strict ring dips

WOD
Tabata of: Slam Balls
rest 30 sec
Tabata of: Sit-ups
rest 30 sec
Tabata of: Air squats

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