Warm Up:
Long Lap
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats

Mob:
LAX Ball Quad Smash 

Strength:
9 min EMOM
Min 1 :30 Lsit/ Knee tuck on rings or rig
Min 2 10 Wall Facing Hip Taps/ Shoulder taps/ Pike Shoulder taps
Min 3 :45 Arch Hold on floor  - 5#/2.5# plates 

WOD
I go - You go,
10 Rounds each:
DNB Prowler (50#/90#)
7 T2B/K2E

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