Friday chipper
Warmup
500m row
Hip mobility
Squat therapy
4 dive bombers
Skin the cat
20 strict pull-ups
Foam roll
Skill
Build to a triple Hang clean
Wod
100 air sqauts
90 power walballs
80 s2o 45/35
70 ab mat sit-ups
60 push-ups
50 Hand cleans
40 Hollow rocks
30 lunges with bar
20 burpees
100 air squats