Pre WOD:

6 set*3 Hang Squat Clean 70% each set, focus on speed

WOD:

A. Skill:
9 min EMOM for max Sec/reps:
Min 1: L-Sit
Min 2: V-ups
Min 3: Rest

B. 20 min AMRAP:
10 Toes to Bar
15 Wall Balls 9/6 kg
20 Abmat sit ups
25 Wall Ball Thrusters 9/6 kg

Post WOD:

Shoulder Health:
𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
30-60 sec Passive Hang
12 Balboa Raises Balboa Raises: https://www.youtube.com/watch?v=g4DzLAsi_DU