Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
10 Sampson lunges
5 Bottoms up KB press/arm
20 Banded pull-aparts

Strength/Skill

Push press

4-4-4-4 @80%

WOD

Complete the following for time:

15-12-9-6-3

Hang Power Cleans 95/65
Thrusters

Compare to:8/15/2022