-Warm Up- 

3 rounds

 

1 min supinated grip row

10 alternating push up shoulder taps

10 alternating push up Ts

5 yoga push ups

20 second handstand hold against the wall

(Wall walk hold)

20 second supinated underhand grip bar hang

 

 

-Strength- 

 

1 Hang squat clean + 2 Front Squats

 

1-1-1-1-1

 

-WOD- 

 

AmRaP 10

 

10 cals row

10 Hand Release Push ups

10 hang power clean