Warm-Up:
– Iron Scap “W” w/ Eccentric
– 250 Row
– Side Body

Dynamic Flex/ Prep:
– 5 Push Ups
– Lateral Lunge
– Crossover w/ Reach Back
– Inverted Toe Touch
– A Skip
– 5 Push Ups

Gymnastics:
12 Min EMOM
1.) 2-5 Strict HSPU
2.) 8-10 Half Kneeling SA – KB Press – Right
3.) 8-10 Half Kneeling SA – KB Press – Left
4.) 1 Rope Climb or 3 Lying to Stand

WOD:
4 Rounds For Time:
– 7 S2OH @ 135/95
– 14 T2B/K2E
– 400m Run (weather permitting)/ Sub 400m Row

Accessory:
1.) OH Hanging KB Hold: 2 x 30 sec.

Recovery:
– Prone Shoulder Opener
– Banded Ham/ Hip
– Wall Calf
– Puppy or Child’s Pose