Warm up
Half tabatta-bear crawl, air squat, hollow, arch
Strength
E3MOM X 15mins
Deadlift to the knee with 3sec pause X 3(finish last rep)
+
Overhead banded hollow hold X :30sec(focus on Lat engagement)
WOD
15min Amrap
1 muscle up(strict c2b/pull up/ring row)
3 deadlift 100/70-80/50-60-35
5 box jump
