MOBILITY
lat rolling 2 min each side (starts at 2:30 in video)
https://www.youtube.com/watch?v=LuJcHe_EebA
barbell calf smash 2 min each side
STRENGTH
3 rounds
1 min max effort strict weighted pull-ups 15/10
rest 30 sec
1 min max effort strict unweighted pull-ups
rest 30 sec
1 min max effort kipping pull-ups
rest 2 min
watch this “Pull-up Mechanics” with Kelly Starrett
WOD
12 min AMRAP
10 DB renegade rows @ 1/3 BW
20 box jump overs 24/20
100m sprint