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