A1. KB Bottoms up squat - 5/side x2
A2. KB Bottoms up walk - 50ft/side x2
B. OHS - 2x4 *light and steady
+
10 min AMRAP
12/10 Cal AB
8 DB snatch (4/arm)
6 HSPU
Sport -
Before WOD:
A1. BB hip thrust - 10-12x3
A2. Split stance BB RDL - 8x3
A3. Arch hold w/pvc - 30 sec. x3
After WOD:
A. Tempo strict pull-up - 2-3 @ 32X1 x4
B. HS walk practice/progressions