Pre-WOD: 3x5 Back Squats (185, 205, 225)

WOD: 3 Rounds for Time

400 Meter Run
21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

Modifications: did some jumping pull ups

3-4 Sets - Move slowly and with intention through all of the following movements.

10 Quadruped Thoracic Rotation/side
rest 15sec
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
rest 15sec
10 Jeffersons Curls Light
rest 60-90sec

32X1; 4,4,4,3,3; rest 2-3mins (strict tempo - build slightly from last week's loads)

DB Loaded at sides; 30X1; 5,5,5,5/leg; rest 60sec

21X2; 3-4reps; rest 60sec x 3 sets (tempo must be held strict - add load hanging around waist if needed to scale up)

2112; 6-8reps/arm; rest 60sec x 3 sets

10min Continuous Grind

30m Sled Push Tough
15sec Ring Dip Support
6 Bent Over 2-arm Kettlebell Rows
10 Kipping Toes to Rings
20sec Wall Facing Handstand Hold

4rounds
6-8 half kneeling single arm KB press (2sec paise at the top)
Rest 15sec
15 lateral band walks/side
Rest 15sec
12 side plank rotations/side
Rest 60min

Practice Ring MU Toe Nail strict
transition 5-10min
+
7x1 Muscle Up Negative
*Preform with as much
control as possible, lower
to rings place toes on
ground transition through
and to kneeling
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

Rest day!

Shoulder mobility 10 am.