Warm-up:
400m run
Then 3rds of
30sec Box Shoulder Stretch
5 Glute Bridge w/ 5sec hold

Midline: 2min accumulated in L-sit (cap 5min)

Mobility: Barbell Quad Smash & Lax Ball Thoracic Spine

Skill: Pull-up practice (any variation)

WOD:
At a moderate pace, (remember we have 1RM Front Squat tomorrow)
5rds
Run 400m
Row 400m