Warm Up

banded pull aparts

banded oh press

mtn climbers

x20

 

WOD

4 rounds: 9min cap

15 stoh

15burpee over bar

(rx unbroken stoh)

 

Skill

0-4mins:

tabatta hollow

5-9mins:

tabatta arch

10-15mins:

1-5 kipping swing(scale back to active hollow hang)

 

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