-Warm Up-


2x


1 minute jump rope

10 shoulder openers

8 alt shoulder taps

6 eccentric ankle dorsiflexion

:20 table top hold

:10 hollow hold



-Strength-



EMOTM 10


Minute 1 - 6-8 lift and shift

Minute 2 - :5-:10 hand Stand negative


Then 2  rounds


5 bench bar muscle ups

3 hip to bar Kip

10 banded lat pull downs


-WOD-



Every 3 minutes for 10 rounds



15/12 cal row

8 T2B/ Hanging knee tucks / or V-Ups/sit-ups

8 DB  step overs 24/20 (50/35 each hand)


*every round the t2b and step over reps go up by 2

*the row stays the same


15/12 8,8

15/12 10,10

15/12 12, 12

And so on...