WOD

Mobility
LXB Smash: T-Spine, Rotator Cuff, Hips/Glutes

Primer
2 Sets
10 Alt Tripod w/ Reach
12 Alt Quadruped Shoulder Taps
10 Alt Jumping/Reverse Lunges
10/8cal Bike

Strength
Deficit Deadlift: 4 sets of 3 @ 60% (NOT T&G)
Strict Pull-Up*: 6 sets of 4

*Pull-ups are controlled and PERFECT. No jumping or dropping down.
If you can’t do PERFECT strict pull-ups, step up to top and then perform 4 eccentrics (slow descents) or 5 Ring Rows (as low as possible)

Conditioning
For Time:
30-20-10
Alt DB Box Step Up* (50/35) | (70/50)
Alt DB Snatches
Cal Bike