warmup:
3x thru:
10 banded pull aparts
10 DB strict presses
10 arm circles
10 shoulder taps
10 cat/cows
6 TGUs
10 SA DB hang high pulls
skills:
10 empty barbell bench presses
directly into 10 supine plate presses
rest 1:00
add 5#, repeat for four total rounds
WOD:
3RFT:
20 WBs
15 burpees
10 TTB
5 Cleans (135/95)/(165/115)/(185/135)