6.17

3-5 minutes of workout prep
sumo squat to stand x 10
TGU + KB windmill x 1+1 x 3 per side
partner lateral low scoop throw x 5/side
kip swing on x 10

then

A.1 supinated BB bent over row x 6 reps x 4 sets @ 31X1, rest 30 sec.
A.2 wall walk x 3 reps x 4 sets, rest 60 seconds… *no extension here, rest 60 sec… hold each rep for 5 sec. belly to wall
A.3 20 sec. Heavy farmers hold x 4 sets
+
15 minute amrap
50 air squats
15 pull ups
3 strict HSPU

Cool down
partner OH stretch x 20 sec. x 2
calve stretch x 60 sec. per leg
z-stretch x 45 sec. per leg