Warmup

15-12-9
Cal
Bbcomplex after each
5-good morning
4- elbow rot
3 hang muscle cleans
2 presses
1 power clean n jerk

Thorstic opener on medball
Front rack banded stretch



Strict gymnastics 10 min
10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Strict HSPU

Modifications
Banded pull-ups
Risers for elevation
Box HSPU
DB press

WOD
AT 0:00
60/40 cal row /run 800
30/20 cal bike / ski /run 400
20 power clean n jerks 155/105

@ 15:00
Emomx10
1 power clean n jerk build
1+ 2@68
3+4@72
5+6@76
7+8@80
9+10@80 -85%