Mobility:
Roller - Back, Lats, Quads
+
2 Rounds
15 bar hang + 10 Scap Pull Ups
10 Wall Squats
Warm Up:
3 Rounds
Row 1 Minute, increase speed every 20 sec
10 Thrusters
10 Kip Swings/5 Swings+5 Pull Ups/5 Pull Ups
WOD:
4 Sets for time
Row 250m
15 Thruster, 45/35
12 Pull Ups, or Chest to Bar Pull Ups
Rest 2:00
Cool Down:
Couch Stretch