3 Sets - Shoulder Positional Holds + Walk/Crawl Variations + Core
35-40sec Wall Facing Handstand (bring hands directly under shoulder)
40-50sec Passive Ring Hang
15m Two Arm KB Rack Duck Walk
12 Ring Body Saw

Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

Wod: in a 30 min window
0-5 ME D-ball clean to over the shoulder@30/20
5-10 ME cal ski
10-15 ME DB step ups@22.5/15
15-20 ME cal row
20-25 ME alternating wall ball@9/6
25-30 ME Press ups

Wod: break how you like move fast!!

3 rounds:
10 tire flips
15 pushups w/feet on tire
5 bleacher runs (run to top of bleachers and down equals 1 run)

Subbed two flights of stairs up and down for 1 bleacher run

3 Sets - Glute Activation
10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold

Conditioning
AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

3 rounds for time:
10 x 40kg Clean and Jerks
10 x 40kg Back Squats
10 x 7.5kg Windmills ( each arm)

Test the pistol progressions from the box, as well as the rolling momentum pistol and find a progression that works best for you. Then:

10" EMoM
10 pistol squats / 1 leg alternating

-Soututekniikka
-Thrustertekniikka

Deadlift 5,3,3

Easy run.