WOD

Mobility
Foam Roll: T-Spine, Lats, Calves
Psoas Smash

Primer
Accumulate 1 Minute Dead Hang on the rig.

then,
10 Cat Cow
10 Alternating Scorpion Twists
6 Alternating Spiderman w/ Twist
10 Alt Tripod w/ OH Reach

Strength
Bench Press: Warm-up to 60%, then 3×10

Conditioning
For Time (25min cap):
400m Run

4 Rounds
10 Alternating FR Reverse Lunges
10 Bent Over BB Rows (75/55) | (95/65)
10 HR Push-Ups

400m Run

4 Rounds
10 Ground to Overhead
5 Burpee Pull-up

400m Run