WARM UP
1) Mobility
2) Barbell Warm up: 10 each of – Deadlift, Front Squat, Good Morning, OHS, Back Squat
3) Spend 5 minutes on Pull-up Progression work: 5 Active Shoulders, 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away

BARBELL
Back Squat, 20 mins to find a 1 RM

BWO & WOD
4 RFT / 20 cap
50 Lunges
20 Sit ups | RX+ T2B
Run 200m

KICKER
For Time:
21 KBS 55/35/25
15 Burpees
9 Cals Bike