Warm Up3:00 Slow Bike or Row

3 Rounds: 3 Scap Retraction + 3 Strict Pull-Ups 6 Russian Baby Makers 9 Wall Squats 12 AbMat Sit-Ups 20 second Samson Stretch each side

Followed by… 10 Deep Squat Progressions

Primer:

Coach led running warm up

WOD 3 parts Part One Death by 10meters min 1: 10m sprint min 2: 2 x 10m sprints min 3: 3 x 10m sprints min 4: 4 x 10m sprints go until you can't complete your sprints in the 1:00 time

Part Two

For Time Complete 3 rope climbs. You must do 5 burpees after each rope climb

Part Three 4 Rounds for time- record weight used for both movements 20 weighted sit ups- either plate to chest or with a Mb OH split carry- one arm overhead, one arm at the side to the pylon and back- switch arm positions per length