Warm Up
2 sets
Run 200m
20 steps DB death march
5-7 reps scap push up to downdog
5-7 reps each side Cossack squats


Strict September
2 sets of 20 pull ups
divide into sets- assist your pull up for larger sets
add weight if you need to make it more challenging



WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20

100 cals row
100 burpee over bar

remaining time max reps strict hspu

Accessories
3 sets
A. hamstring curls x 20 reps
B. suitcase carry x 50 feet each arm
C. pallof press x 15 each side