-Warm Up-


10 min for quality


10 Samson walking lunges

6 goblet squats

10 median nerve floss

6 xiopeng swings each side

20 sec table top



-Strength-


3-3-3-3-3


1 pause front squat + 3 Jerk springs


-WOD-


4 RFT


40 doubles

12 HsPu

8 DB Hang Squat Cleans