Warm Up:One set of: Butterfly Stretch x 60 seconds 4 Position Wrist Stretch x 30 seconds Hawaiian Squats x 6-8 reps per side

Three sets of: Row 300 Meters Banded Lateral Walks x 20 steps each direction Banded Monster Walks x 20 steps each direction Air Squats x 5 reps with a 3 count descent and a 2 count hold at bottom

Primer: Bulgarian split squats mixed with holds on rings 4 sets of 8 reps (4 each side) Bulgarian split squats and 4 sets of 5-20 second hold on rings

WOD 5 RFT 10 Sandbag clean + press (can jerk) 10 Sandbag deadlifts 10 Sandbag Zercher squats 20 Lateral hops over the sandbag (10 each side)