WARM UP

Pull-Up Challenge

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:30 – easy row, active Spiderman, walk-out plank & reach
:30 – medium row, down dog pushups, active sampson
:30 – fast row, squat jumps, side lunges

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Empty Bar Warmup x 2:

• 5 HC
• 5 thrusters
• 5 behind neck squat + press
• 5 bent over rows
• rest 1:00

MOBILITY

:30 prayer
:30 rev. prayer
:30 wrist rolls
:30 wrist waves
1:00/1:00 banded front rack stretch

STRENGTH

A1. 3.3.3.3.3. barbell clean + SJ
A2. :20 hollow hold
Rest 2:00

WOD

4 x 4 Min AMRAP

27 cal rows
21 PJ
15/15 lateral line hops
Rest 2:00