Warm-up:
150m Run
10 Lat Pull
5 Yoga Push-up
:15 Hollow Hold
10 Superman
5 Kip Swing
150m Run
10 Push Press
5 Pull-up
*5 minute cap.

WOD:
A) 10 minute to build to a heavy set of
5 Push Press

B) 15 Strict Pull-up
10 S2O
150m run x 2

30 Kipping Pull-up
10 S2O
150m run x 2

15 C2B Pullup
10 S2O
150m run x 2

*16 minute cap.

Home WOD/Zoom:
A) 5 sets of 5 HSPU negatives
Rest as needed between sets

B) 3 Rounds for time of:
20-30 Sheet rows or Renegade rows
10 Push press or HSPU/Pike pushup
300m Run or 60 Mountain climber & 60 Side step-overs

Mobility:
1:00 Archer
1:00 Thread the needle