Warm UpBike 12/10 cals 5 spiderman lunges + reach Russian baby makers x 10 reps Bear walk x 2 lengths of the gym- hide the ears with the arms and walk in a straddle position on the toes- straight legs and arms if you can. (like handstand walking in a pike) Crab walk 1 length of the gym both forward and backward 10 slow air squats to full depth- ass to the floor

then... Two sets of: Single-Arm DB Rows x 8-10 reps Rest as needed Reverse Snow Angels x 15-20 reps Rest as needed

Mobility: partner shoulder stretch x :20 each person- on person sits on the floor, legs extended and arms extended overhead. Another person slides arms through their partners extended arms and around to their shoulder blades. Hands should rest on shoulders with fingers down and palms in. Squeeze the arms and pull slightly up while pushing into the shoulder. Deep squat progressions x 6 reps

Skill: OHS 5 reps @ 60% 3 reps @ 65% 1 rep @ 70% 6:00 E2M 5 reps OHS at 70-75%

WOD 3 RFT 10 KB (or DB) deadlifts 53/35 each hand 70m(from the garage door to the wall ball wall and back) farmer carry 53/35 10 goblet squats with one KB 70m waiter carry (one length with KB overhead in right arm, one length with KB OH in left arm) 10 push ups 70 DUs or 140 singles