WARM UP: 2x’s 20 Banded side steps over 45# plate 10 Slow controlled banded squats 5 Push ups w:03 negative :30 Bar hang 5 Jumping pull ups 5 Jumping pull ups w/ :03 negative :10 Chin over bar hold 10 Downdog HSPU :20 Handstand hold w/good position SKILL: 3×10 banded kickbacks per leg 3×10 front

WARM UP: 400 M Run Plyos 10 Squats with rotational twist BBWU SKILL: Into WOD WOD: 5 Rounds for Time: 200 M Run 8 Squat Cleans 200 M Run (2:00 Rest)