Mobilize, then:
CS activation protocol
2 sets:
:30 sec side plank (each)
20 banded kb swings
A.) EMOM 5
2-6 strict hspu
Four sets of:
Single Arm DB Rows x 6-8 reps
Rest 60 seconds
Ab-Wheel Roll Outs x 12-15 reps
Rest 60 seconds
C.
For time:
5 Ring Muscle-Ups
10 Deadlifts (185/155 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/14 lbs to 10′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
5 Ring Muscle-Ups