A. Group warm up

B. WOD demo

C. EMOM 12
1. single arm DB hang clean and jerk – 5-7 reps per arm | no rx
2. 20-30 second handstand hold | scale to static db oh hold if you are not ready to go upside down
3. 20-30 second static ring hold | scale to hollow body hold

7 push press 95/65
7 T2B
7 barbell rows – same weight as push press
7 front squats
Source: Workout Of The Day

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