Warm up: 7 pass throughs, 5 Good Mornings, 2 inch worms
Frankenstein walk x 2
2 rounds; 200m run, 7 HRPUs

Mobility: 5 mins:
door stretch(pecs), 10 arm circles each arm, lacrosse ball/roller mash on shoulders

Strength/skill: Push Press/ring dips: 8 min EMOM.
1 set warm up push press
1 set warm up ring dips

Odd min: 4 reps of ring dips
Even min: 4 reps of push press @ 65%

WOD:
400m Run/row
20 Deadlifts 185/125
20 Burpees
20 AKBs 53/35
20 sit ups
400m Row/run

Mobility: Lumbar, Pecs, Triceps, Quads

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