7/15

Warm Up
500m jog
2 rounds PVC 10 each PT, OHS, GM
5min get on your bands! shoulder prep
Empty bar 3×5 from power -Shrug, hi pull, clean (front rack)

Skill Dead  Scoop Shrug (DSS) or Clean Pull
5×3 go heavy 80% 1rm clean

WOD 3rft
7 MU scale Ring Dips scale Ring rows
14 H Cleans 135/95
21 Burpees