Warm up 6min:
Scap pulls x 5
downward dog hspu x 5
mountain climbers x 20
Strength
EMOM x 15mins:
min 1-sh taps x 20(either plank or hs hold)
min 2: chest to ring/pull ups/ring rows 6-8 reps
min 3: hollow hold x :45sec
WOD
10min capacity test:
5 squat cleans 45/30, 30/20
10 burpee over bars
