WARM UP

4mins
5 Snatch press
5 Quadruped progressions
5 Bra to bar pull ups

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
First rib love

SKILL/STRENGTH

5 Rounds of
5 Push press
&
5 Bra to bar pull ups
rest as needed between sets

WOD

10 Rounds for time
1 Suicide sprint (5m,10m,15m)
rest 90sec

HOMEWORK

5min Paleo chair
5min Quadruped breathing