Warm up
5 scap pull ups/circles, 5 scap push ups back to hollow, 10 oh squats(3rnds-3min amrap). 5mins hollow/arch game
Strength
15min emom:
min 1- 5 pull ups(scale is ring row-engage lats).
Min 2: :30 sec hollow hold(scale up to hollow and arch on rig).
Min 3: :30 hs hold(bear walk as scale)
WOD
21-15-9-15-21.
Box jump,
stoh 40/25 20/15
Coach led mobility
