WARM UP:

4 mins

5 Sternum to bar strict pull ups

10 Hand release push ups

15 Pause overhead squats

MOBILITY:

Pistol of doom

Groin terror

Thoracic roll

MOTOR CONTROL:

3 Snatch pulls EMOM for 7mins

Work from 90% to 100% 1RM

WOD:

For time and weight

5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups