Warm Up
2 rounds of:

300m row or bike
DB bent over rows x 8 each side
Suitcase DB carry- one DB single side carry- 50 feet each side
Nerve flossing x 10 reps https://vimeo.com/127208120
Cuban Press with PVC x 10 reps https://vimeo.com/279777353
RNT split squats x 6 each leg- https://www.youtube.com/watch?v=XXY78-Qx5w0

Mobility:

2 sets of

PVC T-spine stretch on a bench x 30 seconds

Barbell shoulder opener x 30-45 seconds -rack a bar and grab with both hands behind you

Thoracic rotations x 5/side

Drills:
Banded bmu transitions- racked bar
https://www.instagram.com/p/BrGrPBAhqpz/
https://www.instagram.com/p/Boc8hJnhTsc/


Pull ups- arch from a box with a slow descent
Arch swing with a slow negative pull up
https://www.instagram.com/p/BsKcodKB5EV/

WOD
13:00 AMRAP
3 bar muscle up or 3 elevated ring rows
14 DB snatch 50/35 35/20
5 C2B pull ups or 5 pull ups
14 DB snatch
8 TTB or 12 hanging knee raises