WOD

Mobility
LXB Hamstring/Forearm Smash
Pigeon Stretch
Child’s Pose

Primer
2 Sets
15s e/side Forearm Plank Bird Dog Hold
10 Supinated Band Pullaparts
5e/leg Box Blast Off

Strength
EMOM x 16 min:
Odd min: 3 DL @75-85%
Even min: 4-6 Strict PU

scale as needed. add weight if able

Conditioning
AMRAP in 10 Minutes:
30 Cal Row
30 Toes-to-bar
30 Box Over Jumps (24/20)
30 Hang Power Cleans (135/95)
30 C2B Pullups