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



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
15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14 to 10' target both men and women

then directly into

6-3-1
muscle ups/ chest to bar pull ups/ strict pull ups
HSPU- can be strict, kip or piked from a box


Post WOD
Banded Tricep Push-Downs x 15 reps per side
Rest 45 seconds
Hollow Body Bounces x 25 reps https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be
Rest 45 seconds