06.14.18

Warm UpTwo sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed

Mobility: T-spine stretch on bench x :45 Banded face pulls x 15 reps Couch stretch x :30 each side

Barbell + TTB warm up 5 good mornings 5 back squats 5 elbow rotations 2 kip swings + 2 tuck ups + 2 ttb

5 strict press 5 front squats 5 power cleans 2 kip swings + 2 tuck ups + 2 ttb

WOD For Time

25:00 time cap 400m Run 15 Clean and Jerk 165/110 115/75 400m Run 30 Burpees 400m Run 45 TTB 400m Run 60 Wall balls 20/14