Warm Up
KB complex for 2 sets
halos x 5 each direction
press x 5 each side
windmills x 5 each side
bottoms up carry x 50 feet each side
reverse lunges x 5 each side

then...
scap pull ups x 5
scap push ups x 7
strict pull ups x 3-5
push ups x 7



Mobility:
parallette shoulder extensions x 10 reps
box stretch x 5 good exhales
weighted squat hold x 45 seconds- use a plate extended or elbows into knees- hold an upright position

Super Set (15:00)

3 sets of:
10 barbell bent over rows
20 prone banded leg adduction- yellow mini-band around the leg between ankles and calves


directly into...

3 sets of:
10 barbell back racked box step ups (5/side)
10 lateral hops over the barbell



WOD (12:00)

In 4:00

60 slam balls
in remaining time max cals row or bike

Rest 4:00

4:00 AMRAP
6 DB thrusters 50/35 35/20
3 burpees over the DBs
1 rope climb