Mobility:
BB Quad Smash & Glute Roll Out

Midline:
EMOM x 9
1) L-sit Leg Lifts x 15
2) Plank Punch x 12-16
3) Russian Twists x 20 (use plate or ball)

Skill:
Pull-up progressions and variations

WOD
2 person team
5rds each
250m Row + 100m Pinch Plate Carry (25/15) + 30sec HS Hold