4.29

side lying db. ext. rot. x 10/side
*monster band lateral walks x 10/side
*heel taps x 10
*Goblet squats x 10
+
7 minutes of movement prep

then

A1 KB front rack bulgarian split squat x 5/side x 3, rest 30 sec
A2 Supinated rows x 6/side x 3, rest 30 sec.
A3 Tempo Dip 5 sec. down and 5 sec. hold x 3×3, rest 30 sec.
A4 DB box jumps x 3×3 w/ step down, rest 30 sec.
+

PERFORMANCE
1 rope climb
3 TnG Hang sqt. cleans
10 se.c sprint (empty sled or running)
rest 90 sec.
x8 rounds

FITNESS

5 sec. static chin up variation hold (low rings, high rings, or bar)
5 tough FS or Goblet squats
10 se.c sprint (empty sled or running)
rest 90 sec.
x8 rounds