Warm up- Spider man Inch worm down length of rig, lunge back-3rnds
Strength
EMOM x5mins 5 strict chins-use band/add weight
rest 3mins then
EMOMx5mins 5 strict dips using boxes/bench/add weight
WOD 3rnds:
30 WTD step ups(15/15),
30 kb swings
Cool down: Pancake hold.pike hold, side split hold-30 seconds each
