MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP

Kipping – Pull Ups

EMOM 12
odd: 5 Strict Behind the Neck Pull Ups
even: 40 sec KB Bottom up hold ( Alternate side )

CONDITIONING

“GOOD START”

5 Rounds For Time
20mt Mixed Rack Overhead Walking Lunges #2X24/16
25 Pull Ups