Warm Up
EMOM 5 mins
-3 EB Top Down DL (Slow)
-3 Situp to Straddle
-3 Pull Up

MOB
Banded Shoulder

WOD
In 16 mins, run a mile*, then AMRAP
- 5 Squat Clean (185/125)
- 20 GHD
- 5 Squat clean (185/125)
- 20 Pull Ups

Rest 5 mins...then do it again. 

**If a sub 10 min mile is not doable for you, scale run distance

 

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