Warm Up400m Row 10 reps each of T,Y,I raises on yellow bands 300m Row 10 reps of PVC Platter squats 200m Row 10 reps of walking lunges

Mobility: Wrist stretches Thread the needle stretch x :30 each side Banded lat stretch x :30 each side then... banded walks- lateral and monster 10 reps each direction

Skill: Strict Press 4 sets of 4 reps @ 75%

WOD For Time 3 rounds of 15 reps sandbag squats- bear hug the bag 10 reps sit ups 5 reps burpee box jump overs 24/20" Rest 2:00 2 rounds of the same Rest 2:00 1 round of the same- record total time