PreHab: Scap Pull-ups, Scap Push-ups, Banded Lat Pulldowns

Warm-up: Kip Swings, Wallwalk + Push-up, Agility Drill + Run

Specific: Toes to Bar Progression, Push-up Variations

Strength/Skill: L-Hold
3-6x
20sec on
10sec off

WOD: 

RX: 800.600.400.200.m Run
25.20.15.10.
Toes to Bar
50.40.30.20. Push-ups

Option 1: 550.400.300.200.m Run
25.20.15.10.
Knees to Chest
30.25.20.15 Push-ups

Option 2: 400.300.200.100.m Run
18.15.12.9
Hollow Rocks or Sit-ups
18.15.12.9 Push-ups