16 min AMRAP
Buy in ski 50/ 35 cal
Dip x 4 / or box dip x 4
Pull up x 4/ or ring row x 4

Hips mobility (opener) 3 ways;
T-spine mobilization: http://www.mobilitywod.com/2013/04/basic-t-spine-mobilization/

Practise the DU, you are going to need a good rhythm for this WOD :)
Hip opener 3 ways all the way! :)

AFAP
1000m row
thruster x50 (20kg)
pul up x30

Shoulder press 5x3
Push press 3x5

AFAP:
Wall ball x150 (9kg)

Lay down on a foam roll on the toracic-lumbar spine height and use an empty olympic bar to stretch the chest muscles and rib cage. Small movement up and down on the roll. Use it for 5 mins.
Lacrosse ball or Gemini work on the scapulas borders using shoulder flexion and back on anatomical position. 2 minutes each side.
Deep squat position, separate your knees with your elbows. 5 sets of 1 minute.
Rubber band around the hips. 3 sets of 2 minutes on each side.

A: Drop snatch + 2x snatch balance up to heavy from rack
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 2x25kg plates to create the deficit HSPU
- use 2x 25 kg plates to create the deficit push up

EMOM 16 Work 0:40

Minute 1 : Hanging Strict Knee Raise
Minute 2 : Medball Thrusters
Minute 3 : Ring Push-ups
Minute 4 : Wall Sit

Score : Done