Warm Up
2 rounds

10/8 cals bike or row
perfect stretch walk x 25 feet
inchworms + push up x 5
bird dogs x 5/side
single leg glute bridges x 10/side
hollow body hold x 20 seconds
get ups- row to a two foot pistol and stand up x 5


Mobility:
parallette shoulder extensions x 10 reps
banded overhead tall kneeling hold x 15 seconds and then press down to reset x 5 sets
https://www.instagram.com/p/B6ibljCnSwx/
wall taps (or in a plank) x 5 sets each side https://www.instagram.com/p/B6ibljCnSwx/


Primer:
Ring support hold x 10 seconds
5 Ring rows
5 Snap pulls
5 Ring swings


or for pull ups
5 scap push ups
5 scap pull ups
3 eccentric pull ups
3 ring rows


WOD
3 RFT
5 Deadlifts 225/155
3 ring muscle ups or 3 strict pull ups + 3 dips
5 Deadlifts
10 box jumps 24/20"



Post WOD
4 sets
50 foot sand bag carry
5 sandbag over the shoulder
45 second wall sit