Prep
2x
10 yd Forward Bear Crawl
10 yd Backward Bear Crawl
10 Ring Rows
10 Pillar to Plank
10 Scap Depressions (Hanging) + 10 Hanging Knee Raise
then
2x
10-12 Body Saws (Feet on Rower and a slow rock forward and back)
10-12 Deadbug Plate Pull Overs
Strength
Bench 5.3.1@75/85/95
4-6 strict pull ups (add weight if able)
:20-:30s banded lat pulldown
***Based off 90% of your 1RM
AMRAP 12:00
400 m run buy in
then
2-4-6-8-10-12......
DB Push Up
Tuck Up
Tall Kneeling Plate Front Raise