Warm-up:
5:00 of tissue work, coach’s choice
Then…
250 Meter row
10 PVC pass throughs

Strength: (15:00, 10 Sets)
Every 90 secs 1 Clean and Jerk , build over the course of the time until 1RM towards the end.

WOD: 12:00 AMRAP
15 Cal row
10 Strict Handstand push ups
10 Hang cleans (65-70% of todays 1RM)
15 Cal bike

Recovery:
Shoulders and Spine