Warm Up

 T-Spine opener 10 ea. side
lunge with a twist down
30 mt. climbers
inch worm back

PVC
pass throughs x 10
close grip OHS x 8
prayer stretch 30 sec
then rotate 15 sec ea. side

place lacross ball on lower back and bear crawl down and back
*if lacross ball fall 3 burpee penalty*

Skill

EMOM5

ADV: Free standing HS hold 20 sec

INT: Wall assisted FS handstand hold 30 sec

BEG: Wall walk for control x 3 w/ 5 second hold at top

WOD

EMOM 28

Min 1: 8 Thruster (95/75)

Min 2: 10 pull ups

Min 3: 8 Hang power clean (135/95)

Min 4 10ttb

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