Monday:

W/U: quadrupedal lengths (bear / crab / inchworm etc)
+ mix in to each rounds: Hollow rocks / Superman / Beat swings

MOB: Banded shoulder work, overhead and extension.

WOD A: 5 x (1 push press, 1 push jerk, 1 split jerk)
Rest 60-90s

WOD B: Complete 3 sets for max reps (1 combined score) (18min)

In 2 min – Sprint 200m, in remaining time complete AMRAP pull-ups
Rest 1 min
In 2 min – Sprint 200m, in remaining time complete AMRAP ring dips
Rest 1 min