Warm Up:
500m ROW
5 min EMOM:
3 pull ups (strict)
6 push ups
9 air squats

Mobility: 
1 min per side pigeon on box
2 min banded shoulder ext/int rotation on rig. 

Lift:
1X20 reps Back Squat add five #'s

WOD:
100 Burpees for time. 
Every time you break 20 sec hollow hold

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