Mobilise plus activation

 

2rounds

Hip ext x8

inverted row x8

box step ups x16

skin the cat x2

 

50 strict pull ups

Split how you are going to most benefit i.e.5×10, 10×5 etc

this is strength and so rest should be taken

 

20 min cap

 

WOD

 

DT mixer

 

3 rounds for time

 

12 deadlifts

12 bar over burpees

9 hang power cleans

9 bar push ups

6 STOH

6/3 bar muscle ups (scale is 10/7 C2b)

 
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