• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

A) 1 Set:

• Rolling Arch Hold to Hollow Hold x 3 ea.
• Arch/Hollow Swing x 3 ea.

B) 2 Sets:

• Arch/Hollow/Lever Pull x 3 ea.

C) 1 Set:

• Hollow to Knee Tuck on Floor x 3
• Arch/Hollow/Knee to Elbow x 3

D) 1 Set:

• Hollow Hold to V-Up x 3
• Arch/Hollow/V-Up x 3

E) 1 Set:

• Arch/Hollow/Toe to Bar x 3

• 5 Toe to Bar (V-Up/Sit Up)
• 10 Hand Release Push Ups
• 20 Squats
• 1 Minute EZ recovery run

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

A) 1 Set:

• Rolling Arch Hold to Hollow Hold x 3 ea.
• Arch/Hollow Swing x 3 ea.

B) 2 Sets:

• Arch/Hollow/Lever Pull x 3 ea.

C) 1 Set:

• Hollow to Knee Tuck on Floor x 3
• Arch/Hollow/Knee to Elbow x 3

D) 1 Set:

• Hollow Hold to V-Up x 3
• Arch/Hollow/V-Up x 3

E) 1 Set:

• Arch/Hollow/Toe to Bar x 3

• 7 Toe to Bar
• 14 Hand Release Push Ups
• 21 Squats
• 1 Minute EZ recovery run

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

A) 5 Sets:

• 2 Push Jerk + 1 Split Jerk

B) 3 Sets:

Tng Sumo Deadlift High Pull x 8 @135/95

Perform After WOD

C) 3 Sets:

• Seated Z Press x 8
• Max Rep Ring Dip x 30 Seconds

Skill:

• 15 Strict Pull Ups
• 30 Hand Release Push Up
• 45 Squats
• 1 Minute EZ Recovery Run

• Mobility