WARM UP:

4mins

10 Ring rows
10 Good mornings
10 Band pull aparts

MOBILITY:

Posterior hip distraction
Pistol of doom
Thoracic roll

SKILL/STRENGTH/TECHNIQUE:

3 Weighted strict chest to bar pull ups EMOM for 7mins

WOD:

15min AMRAP

8 Ring dips
10 Box jumps 24/20″
12 Overhead walking lunge steps 40/28kg

Finisher
Tabata
L-sit