11/22 WOD

Warm-Up — 2 Rounds 4 World's Greatest Stretch/side 8 Cossack squats 8 KB halos each direction 10 alternating toe soldiers Strength — KB Unilateral Complex 3 Sets Per Side 5 Front-Rack Lateral Lunges 5

Warm-Up —2 Rounds 250m easy row 10 PVC pass-throughs 8 front-rack elbow rotations 8 High Pulls shrugs 6 muscle cleans Empty-Bar Prep 1 round 3 Clean High Pulls 3 Hang Power Cleans 3 Front Squats 3 Pus

Warm-Up — 3 Rounds :30 easy bike 10 band pull-aparts 8 scapular push-ups 10 banded external rotations 8 light DB floor presses Then: 10 empty-bar bench 5 moderate bench Strength — Bench Press 5 × 5 @