Warm Up
Banded shoulders and banded walks
3 rounds
10 hollow rocks
10 supermans
10 jumping squats
Skill
Pull up progressions
1 min. AMRAP
WOD
10 rounds for time
9 thrusters 95/65
9 bar over burpees
Post
KB smash on calves and mobility ball on booty
Warm Up
Banded shoulders and banded walks
3 rounds
10 hollow rocks
10 supermans
10 jumping squats
Skill
Pull up progressions
1 min. AMRAP
WOD
10 rounds for time
9 thrusters 95/65
9 bar over burpees
Post
KB smash on calves and mobility ball on booty