-Warm Up-

 

3 rounds

 

8 reverse lunge with reach 

10 thoracic rotations

5 single arm KB high pulls

7 bootstraps

 

 

-Strength- 

 

Hang power Clean

 

3-3-3-3

 

-WOD-

 

AmRaP 8

 

12 cals

6 hang squat cleans

4 ring muscle ups