Warm Up X 4
8 Jump Pullups (Kipping if unbroken)
8 Hands off pushups elbows by side
8 Mountain Climbers / side

MOB
Barbell Shoulder Smash (2:00 / side)
Foam Roll TFL/ IT Band (2:00 / side)

Skill
Every 30 seconds alternate 15 second holds for 5 total reps of each
Round 1: Hollow Hold Vs Superman
Round 2: Bottom of Squat Vs Plank
Round 3 Hanging L-Sit Vs Overhead Lunge (alternate sides each round)

WOD
21-25-9
Deadlift 135/95
Wallball 20/14 10 foot target

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