Monday, July 9

Warmup
20 kb swing
10 goblet squat
x3
then
2min lat smash/side

Dynamic Lower
front squat
every :30 seconds
8×2 60% bar weight
20% band weight

WOD
6 pullup
12 deadlift (275/185)
24 cal row
x4

Capacity
5 pullup
10 deadlift
15 cal assault bike
amrap in 12min

Finisher
100 banded
good morning