Warm up: 7 pass throughs, 5 good mornings, Frankenstein walk, 30-40 DUs (1 mins of DU practice), 10 push ups, 10 sit ups, 10 squats

3 min roll out

Skill: Pistols/Planks
4 min EMOM; 4 pistols, then plank with remaining time of each min.

Strength: 1RM Bench Press, 15 min time cap

WOD: 8 min AMRAP
10 dead lifts 225/155 (60-65% DL)
20 overhead lunges 45/25 plate
20 ground to over head 45/25
3 MUs
(S1: 7 pull ups and 7 ring dips, or S2: 12 ring rows and 7 dips)

53 reps/round RX
64 reps/round S1
69 reps/round S2

Mobility: pigeon, shoulders, triceps, lumbar

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