Warm up
4 rds
3 Jefferson curls
5 cat cows
5 wall walks
20 minutes
Strength
7 sets to get ahap
Power clean + 3 fs
20 minutes
Between sets 8-12 bent over lateral raises
WOD
Amrap 15
7 ring dips/ strict push ups
7 hang squat cleans
7 burpee box jump/step up (not jump over)