SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)

(scap pull up)

(cuban rotation)


Clean (15 min to find 1rm)

Metcon (Time)

100 wall balls for time every time you break 5 pull ups and 25 double unders