fri, jun 14

warmup
10 banded shoulder rollout
30 band pull apart
1min bike or row
x2
then
10 chest drops

dynamic work
10 kb single leg deadlift/leg
12 barbell jm press
x3

wod
7 hspu
7 hang squat clean (185/115)
21 double under
x4

capacity
15 db push press
30 single db goblet squat
60 single unders
amrap in 12min

finisher
2min throacic spine ext
1min lat smash/side