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Warm-up:
10 Shoulder circle
5 Yoga pushup
10 T-spine rotation
10 Burpee
5 Up/down dog
5 Lat pull
4 T2B
3 Pullup
1 BMU or 2-3 Ring Dip

WOD:
A) EMOM X 5
Muscle up, Ring dip or HRPU
Choose a volume that is low enough to work on form and consistency across all 5 sets.

B)
Against a 3 minute running clock:
5 Hang Power Clean*
20 Pullup (scale to 12-15, Rx+ C2B)
Home WOD: Sub renegade row

Against a 3 minute running clock:
5 Hang Power Clean
20 T2B (scale to knee raise and volume to 12-15)
Home WOD: Sub V-up

Against a 3 minute running clock:
5 Hang Power Clean
20 Pullup (scale to 12-15)

Against a 3 minute running clock:
5 Hang Power Clean
20 T2B (scale to 12-15)

*Hang Power Clean- Start with a relatively light weight and build each set.
Home WOD: 5-10 DB Hang power clean depending on how heavy your DB’s are.

Mobility:
:30 Each
Eagle
Archer
Puppy
Twisted cross