Warm Up
4mins of:
crocodile walk up
sumo squat back
10 Band Pull Apart
5 burpee
Strength
e3mom x 18mins:
bench press x 12
+
bent over row x 12
WOD
18min emom:
min 1: 1-3 muscle up( 3c2b-2 pull up- 10 ring rows).
Min 2: 15/10 cal row.
Min 3: 5 strict hspu(hs hold x:30 as scale)
