Warm Up:

5 Inch Worms

10 Tempo Ring Rows (2|2|X|1)

15 Hollow Rocks

20 Alt. Box Step Ups

1 min Plank Hold

Strength:

EMOM10

A: 10 Bent Over Rows

B: 5 Barbell Rollouts

Workout:

For Time (TC18)

3-6-9 Wall Walks

15-30-45 Med Ball Sit-Ups

20-40-60 Box Jumps

Warm Up:

2 Sets

5 Shoulder Pull Ups + 10 Kipping Swings

8+8 SA DB Swings

30s PVC OHS Hold

Strength:

EMOM10

3 Overhead Squats

Min 1-5: Building

Min 6-10: Working

Workout:

3 Sets - 3:00 min On | 1:30 min Off

2 Rounds

10 Pull Ups

20 Air Squats

into...

Max reps DBL DB Hang Power Cleans @ 2x22,5/15kg