Warm-up: 3 Rounds of 10 HR Pushups, 10 Medball Cleans 10 Band Pull Aparts. Dynamic Stretch
Strength: Squat Clean
BBWU
L1 80% 5×1 85% 5×1 90% 3×2
L2 <10%
L3 Hang Power Clean 70% 5×4
Hang Power Clean : Technique Video
WOD: BOOMER
4 Rounds for time:
25 Wallball 20/14
25 V-Sits
Icing: Muscle Up Progression/15 MU if you have them.