Warm up
5 pull ups/scap pull ups, 30 sec hollow hold, 15 oh squats(3rnds-5mins)
Strength
15min emom:
min 1-30 sec max push ups(dips as scale up).
Min 2: :30 sechollow to arch on rig(scale up to kipping pull ups, down to hollow hold on rig).
Min 3: :30 sec gymnastic plank hold(hs hold as scale)
WOD
7min Amrap:
3 cleans,
3 ttb,
6,6
9,9
etc
