Warm-up: (12)
3x
5 Scap Depressions
10 Pistols (5 each leg)
10 wall balls
Duck Hop
Skill: (8)
Pull-up Clinic - work technique of kip
SWOD: (12)
EMOM 8 Minutes
3 Power Clean @ 75-80% (reset at bottom for each rep)
DWOD: (20 CAP)
"Grindy"
3 Rounds
10 Clean & Jerk (135/95 or 65% 1RM)
3 Rounds of Cindy
5 pull-up
10 Push-ups
15 Squats
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