Warm Up
400m run or row
2 rounds of:

6-8 hang muscle snatch
4 air chair swings or scap pull ups
10m lateral plank walk (5m/each direction)



Mobility: glute activation: https://www.instagram.com/p/BmwtGtUnhn1


Do 2 sets x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction

Wrist and shoulder activation: https://www.instagram.com/p/BmRkFIEHnHx
3 sets of 5 of each I-Y-T (totally of 15 reps)
rest between sets


WOD
With a partner
For Time

One person runs 800m, other person runs 400m
complete 3 rounds each person *one work, one rest

muscle ups x 2 - sub 2 pull ups + 2 ring dips
HSPU x 4 - sub piked on a box
power snatch x 6 115/80 95/65 75/55
DUs x 20 or 40 single unders

One person runs 800m, other person runs 400m
complete 2 rounds each person
muscle ups x 2
HSPU x 4
power snatch x 6
DUs x 20

One person runs 800m, other person runs 400m
complete one round each person
muscle ups x 2
HSPU x4
power snatch x 6
DUs x 20