Warm Up
3 rounds
6/side tall kneeling to standing
6/side half kneeling prisoner windmills
6 candlestick roll out to standing


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm




Strength
Front squats
3 x 5 reps warm up
3 x 5 reps @70% 2,2,2 reset



WOD
"If I didn't know better"
5 Rounds For Time:
5 Strict Pull-ups
20 KB Swings (53/35#)
10 Front Squats (135/95#)


Cool Down
seated forward fold 1:00
twisted cross 1:00/side
cat/camel x 10 reps