WOD

Workout of the Day:

Warm Up:

Mixed Tabata of:

Plank, DB Clean, DB Front Squat, DB Press (light)

Skill:

5-7 Static Kip Swings

5-7 Dynamic Kip Swings

3-5 Kipping Chin over Bar Pull Ups

3 Chest to Bar Pull Ups

WOD:

9-6-3-6-9 Reps for time of:

Chest to Bar Pull Ups

Dumbbell Push Press

Tempo Work:

EMOM for 6 minutes perform as many hang power cleans (95/65) as possible in 20 sec, followed by increasing burpees (starting at 1 rep)