-Warm Up-


2 rounds


1 minute bike

5 walk outs

:20 hollow hold

10 Russian swings

5 scap retractions (hanging)

7 beat swings


-Strength-


Gymnastics Skill


EMOTM 16


Minute 1 - :30 strict pull-ups

Minute 2 - :30 hollow body hold


Can sub : banded pull-ups, or ring rows



-WOD-



AmRaP 8


Calorie/Sandbag ladder


2 cals ... 1 Clean

4 cals... 2 cleans

6 cals... 3 cleans

8 cals... 4 cleans