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Pre-WOD: Glute Activation Series (Video)
then 2 rounds of: 30-60s Passive Hang, 10 Scap Pullups, 10 Scap Pushups, 60s Downward Facing Dog w/ ankle bias, 10 MTS w/ PVC

A. Bulgarian Split Squat: 30 reps
Perform at 31×2 tempo at 33% BW, ea.

B. Strict Toes-to-Bar: 30 reps
Perform in as few sets as possible.

+ “Pergatin”
AMRAP 15 of
4 x 10m Up+Back
2 x 20m Farmer’s Carry (33% BW, ea.)
60s Wall-sit Hold

Post-WOD: Couch Stretch