Warm Up
2 sets
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A. banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



BMU warm up- https://youtu.be/WZ5WgGjhGOk
target reach swings https://youtu.be/HFkksKanod0
air chair swings
low racked barbell- transitions


C2B warm up
kip swings
banded face pulls
banded chest to bar pull downs https://www.youtube.com/watch?v=XkBR9ZErYAQ


Primer
deadlift reps
5-4-3-2-1
60-70-75-80-85%



WOD
"Skywalker"

20:00 EMOM
min 1- 2 deadlifts @ 80%
min 2- 3-5 bar muscle up or C2B pull ups or strict pull ups