WOD

Mobility
Foam Roll (T-Spine, Glutes, Legs)
Ragdoll Stretch

Primer
2 Sets
10cal Row
15s e/side Copenhagen Planks*
6 Box Jumps

Copenhagen Planks: https://bit.ly/3cayexp
*Sub with side planks if too difficult

Strength
Build to a heavy set of 4, not T&G

Conditioning
5 Rounds for Time (16min cap):
20/15 Cal Row
10 Box Jump Overs (24/20)
8 Strict Pullups