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