WARM UP: 1:00 Bike 200m Run :60 Banded hamstring stretch R :60 Banded hamstring stretch L :60 OH plate hold :20 Bar hang :20 partner stretch on bar 12 Scapular retractions 10 Plate Strict Presses 20 Banded GM SKILL: Pause Push Presses 3 X 8 @ 50-55% WOD: 21-15-9 Pull ups Deadlifts