Thursday

Warmup 

500m row 

Squat therapy 

Good mornings 

Push-up complex 

Foam roll

Skill 

10 min emom 

1 power clean 

1 front squat 

1 hang clean 1 jerk 

Wod 

21-18-15-12-9-6-3

Russian kb swings 2/1.5

Sumo deadlifts 

Abmat sit-ups 

*50 single unders after every round