Monday, July 2

Warmup
20 kb swing
10 goblet squat
x3
then
thoracic spine mobility

Dynamic Upper
front squat
every :30 seconds
8×2 55% bar weight
20% band weight

WOD
5 clean and jerk (135/95)
10 bar facing burpees
x5

Capacity
5 clean and jerk
10 burpees
15 abmat situp
16min amrap

Finisher:
1min battling rope
1min plank
x3