Warmup
2 min bike
2 min row
alt lunges down - open/close gate back
alt side to side down - duck walk back
Wrist Clock Mobility
5 modified Push ups + 5 Push ups + 5 air squat +5 jump squat"
Skill Work
ladder down
10-1
push ups
med ball clean
Metcon
Ladder for time
10-1
Bench Press (55%-65%)
Dips (Rings, box)
1-10
Hang Snatch (55%-65%)
OHS (same)
