WOD

Warm-up
Dynamic Warm-up/Stretches

2 Sets
8 Blackburns
15 Banded Supinated Pull-aparts
8e/side Half Kneeling KB Windmill
8e/side Plank to Walk-ups

(3) https://www.youtube.com/watch?v=wjYNzITBDqg
(4) https://www.youtube.com/watch?v=vFip4W4yZN0

Strength
Push Press: Warm-up, then 4×4 T&G

Conditioning
4 Rounds for Time:
20 Double Under
10 Alt DB Push Press (50/35) | 6 Strict HSPU
8 HR Push-up | 10 HR Push-up
6 Strict Chin-up | 10 Strict Chin-up

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