warm up 

• 5 cat cows 
• 10 per side kneeling opposite band pulls
• 10 per side kneeling elbow openers
• 100 m walk .. pinch carry weight plate 
• 2 min rig squat 
• ankle release and hip floss 

Strength

4 rounds for quality:

5 TEMPO BENCH PREWW 5/0/5

8ps  DBELL  dumbbell curtsy lunge AHAP

100ft pinch carry ..weight plate

 

 8  min EMOM:   PICK 2

WOD 1

1) 6-12  toes to bar/ rings or floor with dowel
2) 6-12 strict ring dip/ banded or bench 

WOD 2

21-15-9
Dbell  cleans (35/25lb).

burpee over 1 db

WOD 3

9 6 3
Dbell  manmakers-

3x lateral jumps  over 1 db

*One manmaker is one renegade row pushup + db cluster