MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks 
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Snatch
2 Rounds, Rest 1-2 min
6 kb Snatch + 10 Cal Row + 6 Pull Ups

CONDITIONING
“WAVES OF REPS ”
3 Rounds For Time
30 Alternate Kb Snatch #24/16
40 Cal Row
30 Pull Ups

Time cap 15′