Warm-Up 

Band warm-up #2

3 x 10 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded thrusters

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops (anchor to one foot and rotate up and away)

7. Walking lunge with Sampson

WOD

4 rounds of:

10 muscle-ups

(SUB- 10x a.) 4 pull ups + 6 dips b.) 10 band rows + 6 dips

10 TTB

(SUB- a.) 10 leg lifts b.) 12 V ups

20 pistols 

(SUB) 20 single leg box squats