Warm Up
PVC archer stretch 20 seconds ea. side
15 second dead hang + 15 second active
10 Ring row + 10 second pause on last
400m run
3 wall walks"

MOB
Coach's Choice

Skill/ Strength
Gymnastics Drill/ strength
EMOM 5
ADV: 5 T2B + 5 Pullups + 5 CTB
INT: 5 kip swing + 3 pull up (any)
BEG: PVC lat pull down x 10 + 10 hollow rock + 10 arch rock

WOD
Cash in: row (800m)
5Rds:
25 OH plate lunges (45/25)
25 pull ups
25 burpees to plate
cash out: row (800m)
40 min time cap

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