WARM UP – MOBILITY
2 rounds:
60s row
Banded shoulder activations (press, pull, row ect.)

Tech WOD A movements and warm-up to first working weightsWOD A
Every 2 min x 6 (3 set each alternating)
1) 6-8 Strict press + AMRAP (-2) Push press
2) 6-8 Strict pronated pull-ups + AMRAP (-2) Ring rows @3,0,X,0 (Aim for 6-8+)

Press: build to a moderate but smooth set of strict press, take bars from the ground.
Pull-ups: Bodyweight, banded, or 4-5 jumping negatives
604 at home: Dumbbell press / Push press (up the reps as needed), table pull-ups + Bent over rowsWOD B
TIGERTAIL
Complete 3 rounds for time:
30/25 Cal row
20 Single dumbbell hang power clean to overhead (50/35) (10/arm split anyway)
10 Box jump overs (30/24″)
– Rest 2 min between rounds –

Working sets should be ~4-5min, scale reps/weight as needed
Subtract the 4 min rest from finish time
604 at home: sub 90s-2min run in place of row.

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