8.30.18 Thursday

Mob: FR Lats/Upper Thoracic Spine x2m

(If you could go back in time, what decade would you live in?)

Warmup: 2 rounds

Deep Squat Breathing x5 breaths

Band Tri Ext x15

Wall Press Leg Lower x5e

Skill: Ring MU Skill

2x5e Hollow Body/Superman

2x5 BW Transitions

EMOM x6m

Min 1: 5 Ring Kips + 5 BW Transitions

Min 2: 3-5 Strict Ring Pullups

WOD: 4 RFT (16m CAP)

10 HSPU (Pad)

20 MB Cleans (20/14)

30 Situps

Strength: 3-4 sets

½ Kneel Landmine Press x8e

Ring Tri Ext x8-10