Four slow rounds for quality:
15 PVC Shoulder Dislocates
10 Pause Front Squats empty bar
10 Behind-the-Neck Press empty bar / pvc
10 Good Mornings
EMOM 10 Warm-Up
Clean Pull + Hang Power Clean + Power Clean + Push Jerk
Start Light and add weight as you are able.
On a 15 minute clock immediately after the EMOM work up to a heavy single for today. Use as many attempts and warm-up sets as necessary.
50/30 Cal Bike
40 Wallballs 20/14
20 Push Jerks 135/95
10 Bar Muscle Ups
Time Cap: 12 Minutes