Warm Up
2 lengths shuffle
1 length crab walk
1 length perfect stretch walk
then...
front foot elevated drop back lunges x 10/side
lateral box step ups x 10/side
hip bridges -feet on box x 20 reps- tuck in pelvis
empty bar thrusters x 10 reps




Mobility:
open book stretch x 5 reps/side
box stretch x 5 deep breaths
parallette shoulder extensions x 10 reps


TTB drill:  for those with the lat strength and hip flexor strength/flexibility- grip too

https://www.instagram.com/p/B8FjW92AKPV/

Kip cadence complex
Practice this for 3 sets
2 kip swings + 2 knees to chest + 2 TTB


Super Set- build load on both movements
3 sets of
standing landmine press x 6/side
standing landmine twist x 6/side https://www.youtube.com/watch?v=iL700kC_DMI
and
goblet squats x 15 reps


WOD
4 RFT
4 strict pull ups or 3 bar muscle ups
6 devil's press 50/35 35/20
8 TTB or hanging knee raises
10 front squats 135/95 115/75 95/65 (barbell comes from the ground)
15/12 cals row