-Warm Up-


2 rds


10 m crab walk

5 push ups downward dog

20 sec bottom of the dip hold

5 dumbell rows

10 eccentric ankle dorsiflexion

3 wall walks


-Strength-


EMOM 10


in 30 secs perform a Max set of:

Min 1: Hollow Push Ups

Min 2: Pike Headstand Push ups


After Party


5 sets superset:


30 Sec Weighted Hollow Hold

Bar is Extended overhead


3 x 3 Position Iron Cross Pull Down




-WOD-



10 minute cap - 2 heats


15-12-9-6-3


Box jump overs


5-4-3-2-1


Ring muscle ups Or x2 pull-ups