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WARM UP
3 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
15 Hip Bridges
2R / 2L Captain Morgans 1
10 Sledge Hammer Swings on Tire

Mobility: External Rotation and Overhead Stretch

WOD A

A. Strict Press 3×5

B. 10 Legless Rope Climbs*

* Scale for legless rope climbs – regular rope climbs, or sit on ground right under rope and pull up vertically 2:1

WOD B

“Helen”

3 Rounds
400 M Run
21 KB Swings (53/35)
12 Pull Ups