Warm Up: DNB:
Bear Crawl
High Knees
Butt Kicks
4- direction Leg Swing
10 arm circles both directions
12 Wall Facing Hip taps
 

Mob:
2 min/side LAX Ball Pos. Shoulder
 

Strength:
9:00 EMOM
Min 1- 6-8 Ring Dips
Min 2- 4-6 Supine Double KB Situps, with 2 Press
Min 3- 4-6 MU or Ring Muscle Up Transitions 

WOD
For time:
21-15-9
Hang power cleans (135/95)
Push-ups
Cash-out
3 x NJ Ave farmers carry AHAP

 

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