WOD

Mobility
Banded Stretches on Rig
Standing Pigeon
Calf Stretch

Primer
2 Sets
15s e/side Goblet Skater Squat Hold*
3-5 Tempo Strict Pullups (31X2)
5 Explosive Glute Bridges

*Hold mid squat position/hip above knees
https://www.youtube.com/watch?v=q1TuasYdM2M

Strength
Back Squat: Find Heavy Double

Conditioning
“Hope”
3 rounds for AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch (75/55)
Box jump (24/20)
Thrusters (Thrusters)
Chest-To-Bar Pullups
Rest