Warm Up400m bike or row

2 rounds- slow and controlled movements 20 alternating single leg cone touches https://www.youtube.com/watch?v=lq9c_NnO48g 8 supinated ring rows- pause :02 at the top and slow :02 descend 20 banded clam shells each side

Mobility: Banded good mornings + squats do 3 sets of 5 reps 8 pause ring rows- pause :02 at the top 10 kip swings banded split squats- 8 reps each side- no weight on these

https://www.youtube.com/watch?v=Pk63lrfZneY

WOD 21:00 EMOM min 1: sprint to fence and back + 4 burpees min 2: deadlift x 6 reps @ 70% min 3: 8 ring rows/ 6 C2B pull ups/ 4 bar muscle ups- pick your hardest one