PreHab (0-3):
2 rounds:
– Reach, Roll & Lift 8xE
– Puppy Stretch (active) x 6

Warm-Up/Dynamic Flex (3-10):
– Bear Crawl Fwd/ Bwd
– Inchworm
– Russian March
– Hollow Rock 30 sec.
– Arch Rock 30 sec.
– HS Hold 30 sec.

Skill Development (13-22):
9 Min Alt EMOM
– 5 Muscle up (Sub Jumping Muscle Up)
– 10 Alt. DB Snatch @ Moderate Load
– 5-15 Sec. L Sit on Rings

DeadLift Performance Review w/ PVC (25-30)

MetCon (38-47): 9 Min AMRAP
– 7 Dead Lift @ 275/195
– 9 HSPU
– 11 T2B

Recovery (52-60):
– Banded Ham
– Wall Piriformis
– Twisted Cross