Warm Up: Diane Fu partner hurdles with PVC pipe- step over, then over with other leg, go under and through to a lunge with a stretch. x 4 reps each side Junkyard dogs with a partner- one person sits on the ground with legs and arms extended. Partner jumps over the arm, over the legs, and over the other arm. Then turn around and go back. x 3 reps each side

Two sets of: T-Spine Pulse on Bench x 10 pulses https://www.youtube.com/watch?v=wCOQHYZC7TI& Psoas Pulse x 8-10 pulses per side Deep Squat Progression x 5 reps

Primer: HSPU in Unbroken sets Choose One: 3 sets of 12 UB HSPU 4 sets of 7 UB HSPU 5 sets of 5 UB HSPU 6 sets of 3 UB HSPU

WOD: 'Josh' 21 OHS 95/65 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups