Mobility-Shoulder Prep and Pulling Prep
A) Warmup Amrap 8
Row 200m
1 Wall Walk w/15 sec Hold
30 sec plank hold
10 Push ups
B) Skill work:
Emom 7
7 HSPU or fewer HSPU *Pick a challenging number
C) WOD1
750m Row
50 S20 (115/75)
25 Ring Dips
*Rest 3 mins
WOD 2
250m Row
50 Med Ball Cleans (20/14)
75 Deadlifts (115/75)