WOD

Mobility
LXB Smash: Traps, Pecs, Delts
Scorpion Twists
Swimmer’s Stretch

Accumulate 1 Minute Dead Hang

Primer
2 Sets
10 Banded Passthroughs
10 Banded Pull-aparts
10 Alt Quadruped Shoulder Taps
5 Plyo Pushups

Strength
Lynne
5 Rounds for Reps:
Bodyweight Bench Press for Max Reps
Pull-ups for Max Reps

Rest 3 minutes between each round.
If scaling, pick a weight you’re able to bench for 8-10 reps with and scale with banded strict pull-ups.

Conditioning
2k Row for Time

This is not meant to be a sprint – more for recovery. Find a good sustainable pace without wearing out/winding out.