Warm Up
3 Rounds
6 Alt T Push Ups
6 Rev Hand Spider Lunges
6 Alt Samson Lunges
6 Pause Squats
Skill
EMOM 8 Minutes
A) 2 Wall Walks (slow and controlled)
B) 5 Hollow Raises+5 V-Ups+5 Hollow Rocks
Strength
Push Press (25 Min)
Prep: 1×5 w Bar, 3×5 Working up
Work: 5-5-3-3-3 working up
Met Con
AMRAP 7 Minutes
7 Burpees at the top of every minute
Max rep DB Hang Power Clean and Jerk (M:50/W: 35) in remaining time
