WOD

Mobility
LX Hamstring Smash
Box Hip Stretch
Box T-Spine Stretch

Primer
2 Rounds
12 Alt Scorpion Twists
5 Aipa Rows
6 BB Squat Jumps

Conditioning
AMRAP in 4 Minutes:
Run 600 Meters
Max Shoulder to OH (115/80)

Rest exactly 2 minutes, and then . . .

AMRAP in 4 Minutes:
10 Box Jumps (24/20)
10 Pull-Ups

Rest exactly 2 minutes, and then . . .

AMRAP in 4 Minutes:
5 Burpees Over Bar
5 Thrusters (95/65)

Rest exactly 2 minutes, and then . . .

AMRAP in 4 Minutes:
30 Double-Unders
10 Toes to Bar