Dynamic Warm Up- Mobility Prepare for:

Primer: 
2 rds of:
Back squat 5-7reps @ 50%
1x Bar hanging Windshield wipers https://www.instagram.com/p/Bowxw55F8c8/ 

Scale Knees bent or BB on ground

A: Strength:
18 Minute E3MOM of: ( Teams of 2-3 athletes)
Back squat 10-7-5-3-3-3 Find today’s Heavy 3
2x Bar hanging Windshield wipers https://www.instagram.com/p/Bowxw55F8c8/ 

Scale Knees bent or BB on ground

B: WOD
4x 1 Minute MAX Distance AAB + 5 L-Sit Chin ups/ Progression rings   ( 2-3 Partners in big classes)
Rest 3 minutes between attempts.

* Score is total distance of 4 sets to include L-Sit Chin up in notes

Accessory Work
Over Head carry 100ft 3×1
Handstand Descent practice

Cool down:
Bike,walk or row 3-7 mim. Mobility static holds. Glute Stretch Hold 1-2 mins per side
Foam roll body. 

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