Dynamic Warm-Up – Mobility Prepare  for..

Primer: 
2rds of   
5x Medicine Ball Cleans
3x Dips Ring or Horn ( alternate)
1x Bar Muscle Ups/Progression

A: WOD  
Buy In with 800m Run or 1k Row or 1.5 mile AAB    
10 Rounds of
12 Medicine Ball Cleans 20/14  
6 Dips Ring or Horn ( alternate rds)
3 Bar Muscle Ups
Cash out with 800m Run or 1k Row or 1.5 mile AAB

*Scale Dips to Eccentric 1 legged hops/bands
Bar MU to Progression, C2Bar

Team Cool down 70-100 Wall Ball situp passes 14-6# every 10, stop and do 1 30 sec Mobility static holds.

Strongman:
Find 1RM Snatch Grip Deadlift

Then

20 min of:
Snatch grip deadlift x4@8RPE

Box jumps x5@30/24

Glute bridge x10@225/175

 

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