Warm up
5min amrap 5 scap pull ups, 10 snow angels, 20 jump jacks
Strength
Every 2 minutes, for 18 minutes.
Min 1 – Arch and Hollow holds x :30 each.
Min 2 – Max effort chins(eccentric chins x 5)
min3: 45 seconds x doubles Hollow/arch holda: alternate from holding a hollow body position to a arch/superman position after 30 seconds.
WOD
Every 90 seconds x 15mins:6 thrusters
:
