WOD

Mobility
Foam Roll: T-Spine, Lats, Glutes, Legs

Primer
Accumulate 60sec dead hang off rig

2 Sets
5 e/side Quadruped Bird Dog Planks (hovering)
10 Alt Tripod w/ Overhead Reach
10e/side Single Leg Glute Bridge (1sec pause @ top)

(1) https://www.youtube.com/watch?v=C0CqmJ9m6Us

Strength
Deadlift: 4×4 @ 65%, NOT TNG
Strict Pull-Ups: 4×5, in-between Deadlift sets (if BW is too easy for 5 reps, add weight)

Conditioning
In Teams of 2, AMRAP in 20 min:
20 Pullups | C2B
30 Wallballs (24/20)
400m Partner Run