hollow rocks10 hollow rocks straight into

10 disc to arch on the rig 

x 4 sets 

15 mins

power cleans TNG
set of 5 @ 80%

set of 4 @ 85%

set of 3 @ 90%

set of 2 @ 95%

set of 1 max out for 1 lift

15 mins

WOD

3 min amrap
10 x kb snatch 24/16kg (hang)

10 x box jumps 24/20

rest 3 mins and then

3 min amrap

5 ctb pull ups

7 stoh 50/35kg