Untitled
Warmup
500m row
Push-up complex
4 dive bombers
30 Russian twists
Foam roll
Skill
4 rds not for time
5 bench press 205/105
10 dB row each arm
10 single arm dB walking lunge each arm
20 hollow rocks
Wod
5 min amrap
5 hang cleans 75/55
6 front squats
6 push press
5 no push-up burpees
Rest 2 minutes
5 min amrap 5 hang cleans 75/55 6 front squats 6 push press 5 no push-up burpees