Warm up
5min amrap: 20 jumping jacks , 10 sec active hang/sh kip, 10 snow angels
Strength
15min EMOM:
min 1- gymnastic plank X :30(hs hold as scale up),
min 2- 5 X pull ups(use jhook bands/add weight),
min 3- pistol progression X 5/5( scale to box, control eccentric)
WOD
EMOM x 12mins
12push ups(6strict hspu)
3 deadlifts
mod 2: 6 push ups, 6 KB deadlift
