Warm Up
Short Lap, then...
EMOTM 6 mins
3 EB Cluster
3 Sit Up to Straddle
Even Mins: 3 Ring Rows
Odd Mins: 3 Divebomver/Hindu Push Up

Mobility
Pigeon Stretch on box
PVC Pass Throughs and Halos
PVC OH Squat - hold 30 seconds at bottom with active core 2x

Skill
EMOTM 8 mins
Even mins: 20 sec HS Hold
Odd mins: 3 (each side) Single-Arm OH Squat w/ KB (53/35)

WOD
9 Rounds for Time
21 Push Ups
9 Deadlift (215/135)
30 Min Time Cap

#getswolepandas

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