Warm Up
Dynamics
Mobility
SKILL WORK: Pull up or Ring Dip or HS Walk/kickups work
3 x 3 negatives , handstand work no set rep scheme
WOD: 12 MIN EMOM
1 t & b shuttle run (rig to red line)
1 t & b bear crawl
SILVERS:
Deadlift 5 x 5
WOD: 12 min EMOM
1 t & b shuttle run
1 length bear crawl
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