Warm-up
12 Elevated lunges
12 Elevated KB stiff leg DL
6 Wall squats
2 sets

Skills
EMOM 12
1 – 3-5 Muscle-ups or Ring dips
2 – 10m Handstand walk or 2 wall walks
3 – 30 sec weighted hollow hold or hollow hold

Strength
Front squat
2 sec pause bottom
2 sec pause sticking point
6 @ 40%
6 @ 50%
4 @ 60%
4 @ 65%; 3 sets
4 @ 70%; 2 sets

ACCESSORY
In pairs, for time, complete 4000m row
– alternate every 250m