PreHab: Lat Pulldowns, Face Pulls

Warm-up: Disc Complex, KB Complex, SB Complex

Specific: Movement Review

WOD:

RX: 3x
30 KB Swings
3 Rope Climb
*Rest*
3x
150m SB Run
20 Plank-Ups

RX+: 3x
30 American KB Swings
3 Legless Rope Climb
*3-5min Rest*
3x
150m SB Run
20 Plank-Ups

Option 1: 3x
21 Russian KB Swings
6 Rope Pull-ups
*Rest*
3x
150m SB Run
14 Plank-Ups

Option 2: 3x
15 KB Swings
3 Rope Pulls
*Rest*
3x
150m MB Run
10 Plank-Ups