Pre WOD:

4×8 Back Squat @ 75% of 1 RM

WOD:

Fitness Level Benchmark Long
Hotshot 19
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs(61/43 kg)
7 Strict Pull-ups
Run, 400 m

Time cap: 40 min

Post WOD:

𝗠𝗶𝗻𝗶 𝗖𝗼𝗿𝗲 𝗦𝗲𝗾𝘂𝗲𝗻𝗰𝗲:
𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
10 Straddle Leg Lifts
10 Straddle Hollow Rocks
10 Single Leg Crossover Toes to Bar https://www.youtube.com/watch?v=W9IMCFr6Kow