Warm up
6min Amrap: 5 scap pull ups, 5 jump squats, bear crawl up and back
Strength
15min emom:
Min 1- 3-5 pull ups/c2b/muscle up(add weight).
Min 2- 30-45 sec hollow hold.
Min 3-5 hollow scap pull ups(progress advanced onto hollow and arch pulls)
WOD
In teams of 2:
10 rounds each,
alternate after complete round
20 swings,
15 wb
