4 Rounds-

30sec Jump Rope

20sec HS Hold (Plank Hold)

Shoulder/Hamstring Mobility

Strength:

A) 5×3 Deadlifts w. 3-sec pause @ Knee *start @ 55% and work up to HAP

B) 5×8 Weighted Push-ups

WOD:

Complete as many rounds and reps as possible in 7:00-

5 Power Cleans 155/105#

7 HSPU   (Sx: 14 DB Push Press)

Accessory Work:

3×20 Active Hang Holds  (Shoulders are active; Body in a hollow position)

For an extra challenge, make these hanging L-sit holds