Skill: Ring support 3x:30-focus on external rotation
Mobility: hip capsule on box 2mins each leg
Warm up: barbell prep
Strength: DE Squat(back squat)
Level 1: 12×2@75%
Level 2: 5×3
Accessory: banded crab walk-ankles and knees 4x10M
WOD: 20min amrap
5 pull ups
10 sit ups
15 air squats
