Wu: Gymn+Shoulder mobility
A:Amrap 5'
1 sdhp + 1 swing + 1 clean & press right + cluster + thruster + left side
2-2-2-2-2-2...3,3,3,3....
B: Amrap 20'
Every rds btw 300 m row and 45 sec plank
10 Power clean and jerk 40%
8 = 50%
6= 55%
4= 60%
2= 65%
and max reps 70%
C:Acessory
3rds
12 ring dip
12 biceps barbell
12 barbell hip trust 40 kg
D: strech