Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

20 Banded Tricep Extensions
10 Halo Monster Walks
100′ Pec Walk

Strength/Skill

EMOM For 9 Minutes

3 High Hang Cleans 60%

WOD

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Alternating Top Down DB Bench x 24 Reps(12 per)
Station 2 – Bent-Over Barbell Row x 8 reps @ 21X1
Station 3 – Front Squat x 6 Reps from the rack