Squat clean bulding to WOD weight
3 rnds of
7 Bar Mus
7 Squat Clean,
Scale>7 C2B>7 jumping C2B or chin over bar
AT HOME WOD #1
Warm-up with 5 minutes of 50 Single Unders (Plate Hops if no rope), 10 Sampson Stretch(5R/5L), 5 Pushups/Negatives.
Stretch your Hamstrings with a band (at least 1 min each side) & Use a ball on pecs or stretch pecs in a doorway
WOD (10-15 min) 10,9,8,7,6,5,4,3,2,1 of Pushups, Alternating Jumping Lunges, Burpees.