W-up

10 Leg swings
10 Leg swings
10 Spiderman stretches
10 Air squats
5 Inchworms

a. hang squat clean

12 min find a 3 RM
Hang squat clean

b. Over head squat

2 × 5 ※ Build to a heavy.

WOD : for time

500 m rowing or bike
21-15-9
Thrusters 95/65 75/55 65/45
Bar facing Burpees

Time cap 12 min