WARMUP:
3:00 Monostructural Movement
2 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
15 Glute Bridges
:20R / :20L Captain Morgans
5 Banded Squats
STRENGTH/SKILL:
3 Super Sets
A. 8 Dumbbell Lateral Box Step Overs (AHAP)
B. Max Weighted Strict Pull Ups (if less than 5 or no strict pull ups, scale to max supine barbell row)
Rest 90 seconds between sets.
WOD:
16 Min AMRAP
2 Overhead Squats (95/65)
2 Chest-to-Bar Pull Ups
2 Box Jump Overs
4,4,4, then 6,6,6,…
