Warm Up
2 rounds

200m row
KB halos x 5/direction
KB good mornings x 10
KB single side press x 5
KB windmills x 5/side
then..

KB single side overhead carry x 100 feet each side
*every 25 feet complete 5 single side KB thrusters

Mobility
lumbar spine stability x 10 reps each side  static raises
https://www.youtube.com/watch?v=9LJDGUulS_8  (at the very tail of this video)
adductor mobilization x 8 each side https://www.instagram.com/p/B7pNywbH_5K/
thoracic extensions on a bench x 10  https://www.instagram.com/p/B7rS0tqpCwg/


Skill: deadlifts
8-6-4-2-2
50%,60%,70%,80%,90%
*between sets warm up for rings*

WOD
3RFT
14 alternating pistols or touchdown squats  https://www.instagram.com/p/B5A9TCbAe_F/
3 ring muscle ups- or 5 C2B + 5 ring dips or 5 strict pull ups
10 hang power cleans 175/115 135/95 115/75