Warm-up

3 rounds:

  • 200m run
  • 10 ring rows
  • 10 broad jumps

Banded shoulder opening

 

Strength | Skill

5×5 weighted pull-ups

 

WOD

5 rounds, 2min on 1min off:

  • 12 plate G2OH (20/15)
  • 10 OH lunges (20/15)
  • 8 T2B