WOD: for time: 40 power cleans SKILL: 3 rounds: superset: 15 banded tricep pulldowns 15 ring dips :30 rest superset: 10 russian ham curls with partner 20 banded good mornings 1:00 rest

SKILL: 3×10 banded glute extensions  WOD: 30:00 emom m1: 6 kettlebell single legged deadlift (each side) m2: 12 dumbbell shoulder to overhead m3: 10 dumbbell alternating step ups (total) m4: 15 v-ups m5: 10/8 calorie bike m6: rest