Warm up
- 2x duck walk
- 10 ps mb shoulder extended back lunge
- 10 hanging lat retractions on rig
- 10 hamstring pulls on MB
- 10 MB cleans
- 10 ps turkish get ups
alternate with 10 dowel v sits and
ME pull ups … Bands, rings,
WOD
“The Rachel”
3 Rounds for time:
5 Burpees
5 Hang Power Cleans (95/65)MW
5 Push Press (95/65)MW