Workout of the Day:

WOD
a)
mobility:
- wrists
- front rack position
- hips


b)
Work up to a moderate heavy complex of (TC 7 min):
3 deadlift
2 hang power clean
1 thruster

c)
4 rounds of
4 min on/1 min off

buy in each round:

3 rounds of
9 deadlift (60/40)
6 hang power clean
3 thruster

then

max wallballs

Basic CrossFit
a)
Gymastics

b)
15 min EMOM
5 pull-ups
10 pushups
15 airsquats