WOD

Mobility
LXB Smash: Pecs, Front Delt, Traps
Psoas Smash (Pso-Rite or Ball)

Dynamic Warm-Up

Strength
4 Sets
20sec L-Sit on KB or Seated Pike Leg Lift (modified)*
12 Strict Banded Chin-ups
100′ Farmer’s Carry (building)

L-Sit: https://youtu.be/0h8LCh9b8vY
Seated Pike: https://youtu.be/2Er3t9j8JYo
*Hands more forward makes it harder

Conditioning
For Time:
Buy-In: 2k Bike

then 5 Rounds of,
20 Russian KBS (53/35) | (70/53)
10 Push-ups | HR Push-ups

Buy-Out: 1k Bike