warmup
Row 750m
Rope skipping 2-3min

mobility
Rack pos
Lats

skills
Medball clean

strength
Push jerk
5 x 3

WOD
100 Med ball cleans for time 30/20lbs
EMOM 1 rope climb

EAZY WOD
50 Med ball cleans for time 30/20lbs
EMOM 1 rope descent