Warm Up:
2 rounds:
250m row
10 arch to hollow on the bar
5 jump squats to high knees down the gym
5 burpees to butt kicks down the gym


Mob: 
2 min Elbows on Box

Skill/ Strength: 
Every 3 min for 15 min
Bench Press 4-6 reps @ 20x1 (tempo)


WOD: 
A. 15 min amrap
5 strict Pull Ups
10 strict HSPU
20 Air Squats

B. 6 min EMOM
Min 1 8-10 Ring Rows@2111 (tempo)
Min 2 45 sec forearm plank

 

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