Primer
2 sets- rest as needed
A.  banded lat pull downs x 30 reps
B. scap pull ups x 5
C. tight kip swings x 5
D. air chair swings x 5

WOD
"Quay Walker"
15-12-9
bar facing burpees/TTB
rest 3:00
9-12-15
TTB/bar facing burpees
 
Extra time- do some carries
https://www.instagram.com/p/DA3nsQqPspN/ 
Add a band to your KB for a suitcase carry
complete sets of 50m