Warm Up
Banded walks (monster and side to side)
400m run
3x
10 scap pulls
10 hollow rocks
10 super mans
Strength
Pull up progression
5x5 5 second hold and then 5 second lower
WOD
10 min. AMRAP
5 thrusters (95/65)
5 bar over burpees
Post
KB smash on calves
Mobility ball on booty