WU:

6 min EMOM
1: :20 sec L-sit hold (rings, box, or floor)
2: 30 DU
3: 10 airsquats/ 10 push-ups

MOB:

Jefferson curls on box 2x10 (slow)

Strength/Skill:

5x up and back Prowler push- heavy

WOD:

21-15-9

OH Squats (115/75)
KBS (53/35)

Comment