Warm up: Partner plank slaps(circle style)
Shoulder activation: 3rnds-5/5reps of active partner shoulder pres
Strength:
EMOM x 5 mins: 5 pull ups
rest 3mins
EMOM x 5mins 5 push ups-band/weight used must stay the same over course of pull up program
Movement prep-deadlift, front squat, stoh
WOD
12min amrap:
9 deadlift
6 front squat
3 stoh
30 sit ups
Extra credits
3rnds
:30x Box stretch
:30x hollow wall climb hold
:30x v-up
