Warm up
3 rds
15 band pull aparts
30 second supinated hang
15 sa hp each arm
5 calorie row
Then
3 rds
3 calories
2 toes to bar
1 burpee pike jump
Workout
4 rft
30 calories
20 toes to bar
10 burpee pike jump
Post workout
12 minutes work to a heavy hang clean for the day