Super Prime use as the warm up
2x
10 banded pull apart (alternate grips)
10 banded pass through
10/10 db external rotation
Then
2x
10 push ups
6 goblet kneeling to standing
12 goblet kb horn curl
Strength Accessory
3x EMOM style coaches discretion
8 seated Filly press
12 kb sumo deadlift high pull
Then
3x EMOM style coaches discretion
10 zottman curl
15 Russian swings 70/53
WOD
500m row or 200 feet VC
30 tuck ups
20 SL v ups (tot)
400m row or 160 ft VC
30 tuck ups
20 SL v ups
300m row or 120 Ft VC
30 tuck ups
20 SL v ups
For Time