Pre WOD:

Daily Challenge: 10 min Air Squat Hold

3 sets: 12 Rep Alternating Reverse Back Rack Lunges (6 per leg)
Build to a weight where you could have done 2 more rep

3 sets: 12 Rep Alternating Strict Kettlebell Press (6 per arm)
Build to a weight where you could have done 2 more rep

WOD:

A, E2MOM for 12 min:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
3 Front Squats
70%+ of 1 RM Clean

EMOM 15 min:
1, Optional Erg Cal
2, Front Squats 40/30 kg
3, Optional Erg Cal
4, Back Rack Reverse Lunges 40/30 kg
5, Res

 

Post WOD:

Shoulder Health:
3 Rounds:
30-60 sec Supinated Passive Hang
12/12 Seated DB External Rotation
60 sec Table Front Rack Stretch