Warm Up

BDD air squats x 15
Sumo hip opener x 30 sec
BDD air squat x 10
BDD pull aparts x 15
BDD tiger walk x 10 ea. side

wall walk x 3 w/ 5 sec pause
10 push ups
10 pit pulls
10 hip swings

EB
tempo Back squat 53X1 (x3)
GM x 8

Strength/Skill

1a)
BS 3 x 6 70-75%

1b)
kipping ring row 3x15")

WOD

5 RDS FT:
10 double DB ground to OH (50/35)
10 HSPU (scale = HRPU )

Comment