Warm Up
Dynamic - one length of the exercise + one length job back easy
1. knee to chest
2. groiners
3. walking quads
4. single leg DL
5. greatest stretch alive
6. hamstrings
7. glute/hips (#4 stretch)
8. inchworms (no push up)
9. lateral curtsy lunge

Primer: 6:00 EMOM
min 1: barbell bent over rows x 8-10 reps

min 2: barbell glute bridges x 8-10 reps https://www.youtube.com/watch?v=6EhYj5eSngY

Shoulder warm up for pull ups
10 -30 seconds in an active hang on the pull up bar- feet together and in front
5 reps scap pull ups
5 reps of the kip swing (beat swing)- tight hollow position

with a partner For Time
divide reps however you like
one work, one rest
wreckbag thrusters 50/35

pull ups - sub ring rows
https://www.youtube.com/watch?v=00qeWqCtJP0 (thruster is second movement on video)