Warm Up:
Long Lap/ 500m Row
2 Rounds:
10 jump Squats
10 Plank Ups
10 Scap pull ups on the rig
:20 L-Sit Hold
 

Mob:
banded hip flexor
LAX Ball Shoulder Smash

Strength:
3 Power Clean + 3 STOH @ 75% of 1rm C+J
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00
Must be touch and go reps

WOD
For time:
5-10-15-10-5
Power cleans (115/75)
Box Jumps
Cash-out: Short Lap 

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