Warm Up
Coach led:
10 Pass Through
2 External Rotation L/R
10 Cuban Press-to-Strict Press-to-Overhead Squat
Strength
16min emom:
min 1:1-5 muscle ups,
min 2: 30sec lsit off the rig.
l2 1-5 muscle up transition with dip.
l1 1-5 pull ups.
lsit scale will be knee raise hold and scaled to active hang.
WOD
e3mom x 15 mins.
complete 6/12/18 cals on the assault bike
