WARM UP:
2 Rounds
15 Air squats
Arm circles
15 GM
10 Push ups ( 5 slow, 5 normal )
10 Pass throughs
:30 Bar hang
:30 Downward dog
SKILL:
3 Push press
Every :90 sec for 12min ( 8 sets )
WOD:
12 min AMRAP
200m Run
6 Burpees over the bar
3 Power Cleans