Warm-up

1 Tower Run

10 of each

-Inch Worms

-5 Second Pause Squats

-Push-ups

-Paleo Chair Hold 20 seconds

-Dowel Shoulder Rolls

Strength

Tech Work for Overhead Squat

High Rep Low Weight

Ex.  4×12

WOD

EMOM

-Even Minutes 5 squat cleans 135/95

Odd Minutes KBS 53/35

Time Stops once 100 KBS is reached

Cap: 20 minutes