Wod

Warmup 

400m run

Squat therapy

Good mornings 

15 ring rows 

4 dove bombers 

Foam roll 

Skill

1 Rep Every 30 Seconds for 6 Minutes Clean and Jerk @ 60 – 75% of 1RM 

Wod 

15 mins to complete 3 rounds 

21 push press 115/75 

15 pull-ups 

9 snatches

2 rope climbs