-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

5 broad jumps

:20 table top

 

 

-Strength-

 

Turkish get-up

 

2-2-2-2-2 ( each side )

 

Accumulate max time in a L-Sit

 

In 5 sets

 

 

-WOD-

 

For Time: 7 minute cap

 

9-15-21

 

Box jump

HSPU