021622

A. Front Squat
8x3 @80-85% of 1RM (8-8.5/10 RPE)

SCALED
Build to a 3RM

B. Metcon (Rounds and Reps)
*Partner WOD
20 min AMRAP (Relay Style)
5 Handstand Push Ups
10 Toes to Bar
80m Run

SCALES
HSPU
- Piked HSPU
- 10 Seated DB Presses (Heavy)
- 15 Push Ups

TOES TO BAR
- 15 Inverted Reverse Sit Ups from Bench
- 15 Hanging Knee raises
- 15 GHD SU

80M RUN
- 110m Row

C. Mobility
*Pick an exercise from each group and spend about a min in each (per side).

LUBAR CONTROL
Quadruped OH Reach
OR
Supine 90/90 Floor Slide

T SPINE MOBILITY
Open Book
OR
T Spine Active Rotation

SCAPULA ROM
Banded Scap Rows

Extra Credit
3 Rounds
10-12 BB Upright Rows @ 30X1
20 Plate Raises

3 Rounds
10-12 DB Lateral Raises @ 30X1
20 Reverse Delt Flies