Warm Up 2X's:
10 PVC Pass Throughs
10 PVC Halos
10 PVC GM's
30 Mt Climbers
12 Boot Strappers
10 sec L-Sit on rig or rings
10 Burpees

Mobility:
2 min elbows on box
60 sec samson stretch

Skill:
EMOM 8 min
6 ring dips
2 wall walks

WOD:
50 Box Jumps
40 KB Swings
30 push ups
20 wall ball
5 rope climbs/ rope get ups / pole climbs/ ring rows

Comment