Warm-up

SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Metcon (No Measure)

take 10 mins to work up to a heavy almost 1 rep max power clean.

then move into
16 min EMOM
even: 10/8 ski cals
odd: 3 power cleans with the weight you got to in 10 min portion