Warm Up:3:00 bike/run/row/bball then... 2 Sets – On the 3:00: 10 Romanian Deadlifts with empty bar or light weight 25 Low Banded Rows- secure band on rig at stomach height. Sit up tall and pull band with neutral grip to the stomach. Abs stay engaged (avoid midsection arching)


Skill: Back squat 6:00 EMOM 4 reps back squat @70-80%

Primer: 5:00-7:00 air chair swings x 6-8 reps bar muscle up drill with band on rig: hit 3 positions 1) arch 2) a slight pike 3) a tight open hollow-squeeze your butt while pulling down on bar with straight arms

Barbell Warm up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Clean Grip Stiff-Legged Deadlifts 5 Squat Cleans

WOD 4 RFT 6 squat cleans 135/95 40 DUs 4 Bar muscle ups or 6 ring dips