OHS, Pull Ups, Double Unders

21 HSPU
21 Knees to Elbows
200m run

15 HSPU
15 Knees to Elbows
200m run

9 HSPU
9 Knees to Elbows
200m run

3 rounds for quality of:
10 Seal Stretches, 3 secs
20 Kneeling Thoracic Twists, 3 secs
20 Banded Lat Stretches, 3 secs
10 Shoulder Flexion Pulses With Benches, 3 secs
10 Crab Extensions 180s, 3 secs
Passive Hang, 30 secs
Top Of Ring Push Up Hold, 30 secs
10 Scap Pull Ups, 3 secs
10 Scap Push-ups, 3 secs
10 Jefferson Curls, 3 secs
15 L Sit Raise Over Balls

Front Squat
EMOM × 10 Min:
3 Front Squat @ 72-77%+

For time:
1 Mile Run
100 Pushups
200 Situps
300 Squats
1 Mile Run

Scaled to half the wod:
1 Mile Run
50 Pushups
100 Situps
150 Squats

shoulder rehab

EMOM15
1. 2 wall walk
2. 30 cross overs
3. 6 parallette push up
4. 6 pike push-up
5. rest

25min work up to max weight for 7 rounds with out stopping.

Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

3 RFT
5 muscle ups
40m sandbag lunge walk 80#

21-15-9
20kg ea hand DB Thrusters
Pullups

Fox lane area
Probably did about 4 miles
Rt foot hurt (inner ball)