Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back
Strength / Skill
CLEAN - 10 emom
increase load each round
WOD
7 RFT
1 Rope climb
3 Hang Power Clean + Hang Squat Clean
[70% of your 1 rep max from today's skill]
5 Deficit hspu
Coaches Choice Finisher
