WOD

Mobility
LXB Smash: Traps, Pecs, Front Delt, Hips/Glutes

Primer
2 Sets
12 Alt Quadruped Shoulder Taps
6 BB Goodmornings
10 Max Effort Rower Pull (Max Damper)

Strength
4 Sets
4 Deficit Deadlifts (Not T&G) @ 65%
20sec Chin-up Hold (at top)

Conditioning
For Time (20 min cap):
1000M Row

then 3 Rounds of
20 Russian KBS (53/35) | (70/53)
10 Alt Reverse KB Lunge
10 HR Push-ups
30 Double Under | 50 Double Under