WOD

Mobility
Pigeon Stretch
Frog Stretch
PVC Pipe Warm-Up

Primer
2 Sets
5e/dir Hip Airplanes
5e/leg Single Leg Skater Squats
10e/side KB Windmill Press

Optional (Rx+): 3 Laying to standing rope climbs

(1) https://www.youtube.com/watch?v=nqNgCWbDg-I
(Rx+) https://www.youtube.com/watch?v=-jYOsxOHl28

Strength
Front Squats: 50/6, 60/5, 65/3, 70/2, 75/2*2, 70/2

Conditioning
For Time:
2k Bike

Then immediately into 5 Rounds of…
5 Squat Cleans (135/85) | (155/105)
3 Push Jerks
10 T2B | 2 Rope Climbs

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