MWOD: Roll lats/armpits on foam roll X1 min/side, Roll triceps on barbell sleeve X1min/side, Outside hip capsule on bench or box X1min/side
Skills: Cleans progression
Lift: Push Press 4X6 reps (Use 75% of your Clean and press max)
WOD: AB Stations (1:30 per station for reps)
GHR Sit-ups
Ab Wheels
Landmines
Knees to elbows
Front Plank (For full time or scored on time your plank collapses)
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