Warm up: 3x :30 seconds
LSIT(knee raise) hold on rig
Dip hold(at bottom)
Hollow hold
Movement prep: Burgner warm up and skill transfer
Strength: every 90 seconds x 12mins(8 sets)
1 x power clean
1 x front squat
1 x hang clean(must hold bottom position for 3-5 seconds)
WOD: 21min EMOM
Min 1: 15 unbroken wall balls
Min 2: 20 American swings
Min 3: 30 doubles(50 singles)
