Warm Up
Mobility – LAX Ball
Movement Drills – Hip Mobility
Dynamic Flexibility – Slow to Fast

Activation
3 Rounds of:
15 – Band High Rows w Pause
10 – Band Rotation (R&L)
5 – Sit to Stand Squat Drill

Strength
A1 – Pull-Up Development 4x ability level
A2 – Box Jumps 4x 5
A3 – Sled Push 4x 1 (Sprint Mechanics – low weight)

WOD
800m RUN
2 Rope Climbs or 6 Pull-Ups
400m RUN
2 Rope Climbs
200m RUN
2 Rope Climbs
CASH OUT – 40 AB Mat Sit Ups + 20 Parallet Push Ups

Warm-Up - Mobility
Dynamic Flexibility - Slow to Fast

Activation - 20/10  (Work / Rest)
Air Squat & (Push-Up + Sit-Outs)

Strength
A1. - Front Squats 4x5
A2. - Complex of : (1 Deadlift + 1 Power Clean)  4 x 5

WOD
Buy In - 25 Wall Balls

4 Rounds of:
10 - HR Push-Ups
20 - Double Unders

Cash Out - 25 Wall Balls

Warm Up
Mobility – Shoulders
Movement Drills – 1/2 Get Ups
Dynamic Flexibility – Slow to Fast

Activation
20 – 10 Work Rest
Shoulder Tap Push-Ups & Band High Pulls

Strength
A1 – Bench Press 3x 10
A2 – DB Lunge 3x 20 steps

WOD
12 min. AMRAP of:
200m RUN
4/4 – DB Hang Snatch
8 – Pull-Ups