FRIDAY

SKILL WORK
(EMOM x 14)
1: 4 bar muscle up
2: 10 hang power cleans @55% of 1RM power clean

WOD
(5 rounds)
1:00 bench press
1:00 sandbag loads
1:00 calorie row

OPTIONAL DAILY EXTRA WORK
STAMINA WORK
(EMOM x 18)
1: 10 burpee box jump over
2: 15 wallballs
3: 20 push press @95/65#