Primer Pump
2x
10 Plate Pick Ups + 5 Trucker Squats
20 Grounded Russian Twists + 10 Alt Leg Deadbug plate pull over
5-10-15 Shuttle Run
2x
10 Cyclist Squat
10 Elephant Walk
25 Leaning Calf Raises
10 Ring Kip Swings
WOD 1
4x for quality
6 renegade row + xbody mountain climber
6 tall kneeling or standing filly press
4, 3 way push up (12 reps in total) change hand positions on db or kb
6-10 single arm hollow rock sit ups
WOD 2
3x
10 concentration curls
4-6 strict toes to rings
4-6 kip swings on rings