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