WOD

Mobility
Foam Roll: T-Spine, Lats, Legs
PVC Pipe Warm-Up

Primer
3 Inchworms
10 Alternating Cossack Squats
5 Aipa Rows
10 Scap Pull-ups

Strength
Warm up to 60% of Deadlift, then EMOM for 6 Minutes:
4 Deadlifts
3 Strict Pull-ups*

*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 3 eccentrics (slow descents) or 5 Ring Rows (as low as possible).

Conditioning
For Time:
10 Curtis P’s (75/55) | (115/85)
800m Run
8 Curtis P’s
400m Run
6 Curtis P’s
200m Run
4 Curtis P’s
100m Run
2 Curtis P’s