Warm Up:
2X's:
Short lap
Up and Back:
Over Under
Walking Lunge w/ Twist
Inch Worm Walk Outs
10 Bandy pull aparts
10 Bandy pull downs (from rig)

Mob: 
1 min/ side Anterior compartment smash w/LAX against the wall
2 min "Sink" Mob

Strength/ Skill: 
Superset:
3X8 Bent over Barbell Rows
3X6 @40×1  Supinated Pull-Ups
Rest 90 sec

WOD
Against a 3:00 min clock ARAMP:
5 pull ups
10 jumping lunges
5 ring dips
Rest 1:00 Complete 4 rounds, starting each round where you left off

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