Warm Up:
run or row
2 wall walks
1 length PVC OHWL
1 length inchworms
1 length RDLs
1 length w/PVC OH with an air squat every step
2 wall walks
Strength:
15 min to work up to 1RM OHS
(or work form)
WOD:
10 min AMRAP
9 power cleans 115/75
7 OHS
5 HSPU