Warm-Up:
3 Rounds
– 150m Row
– 4E KB Windmill
– 10 sec. Hollow Hold
– 10E Side Lying Hip Adduction/ Abduction

Dynamic Flex:
– Sumo Squat to Stand
– Inchworm
– 4 Direction Leg Swing

Strength:
1.) Squat: 2x @70%, 2x @80%, 2x @ 85%, 1x @90%, 3 x 1 @ 90+% – No Misses.
2.) Strict (banded/Wtd) C2B Pull Ups: 4 x 2

WOD:
15 min AMRAP
– 10 Pull Ups
– 10 Wall Ball 20/14
– 10 Box Jump 24″/20″

Recovery
– Roll Out Lat/ Quad
– Kneeling Hip Flex/ Lizard Stretch
– Banded Lat/ Low Lat
– Wall Calf