WOD
Mobility
LXB Smash: Traps, Pecs, Hips, Adductor
15/12cal Bike
Dynamic Warm-up
Primer
2 Sets
5e/leg Hip Airplane
6e/leg Single Leg Toe Touch (unweighted)
15sec e/side Bird Dog Elbow Plank
(3) https://youtu.be/xyCtxCzdG00?t=34
Strength
Back Squat: 50/8, 60/6, 70/4, 77/4, 83/3*3
Conditioning
AMRAP in 5 Minutes for 3 Rounds (19 Minutes):
12 T2B | 4 Bar Muscle Up
10 Deadlift (185/115) | (225/155)
8 Burpee Over Bar
Max Effort Bike
Rest 2 Minutes