WOD

Warmup 500m Row Squat therapy

30 GHD situps 15 chin ups Foam Roll

Skill

10 Min EMom - 1 Power Clean + 2 jerks Building each minute

WOD 5 Rounds for time:

12 Thrusters 115/75

12 Pull ups

*10 minute time cap

At the 12 minute mark

3 Rounds for time:

10 Front rack lunges

10 Power cleans 115#(75#)

*10 minute time cap