Warm Up
Run short lap
EMOM 8 mins
3 EB/PVC OHS
3 Sit-up to straddle
3 Jump pull up

MOB
Pigeon stretch
Doorway stretch

Skill / Weight Training
Deadlift
3RM; 95%x3, 90%x3

WOD
AMRAP 15 mins
Row 500m
10 Thruster (95/65)
3 Ring Muscle Ups (sub 3 pull ups / 3 dips)
Rest 1 min

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