Warm up 

• Cat cow
• bird dog 
• 5 ps kneeling elbow openers 
• back extension on foam roller
• banded shoulder work 

review move

Front Squat
6-6-6-6-6
Build up each set –Perform 10 Ring Rows After each set of Squats

WOD

15 12 9 5 3

Toes to Bar or beat swings
Lateral Burpee over DB
DB Hang Power Clean and Jerk (50/35)

Accessory :

• 10 ps landmine presses  from kneeling
• 10 reverse curls on SB or rig
• 10 ps landmine rows 0/0/3 tempo