Warm-up:
3 Rounds
20s HS Hold
20 Alt. Cossack Squats
20 Alt. Overhead Plate Lunges
Mobility:
2:00 Empty Bar OHS Hold
Strength:
Every 3:00 for 12:00
10 Overhead Squats
*This is a strength-skill session so FORM FIRST! If needed complete all of the reps with PVC.
Metcon:
In Pairs, I go you go:
6:00 AMRAP
10 Ring Rows
10 Ring Push-ups
4:00 EMOM
20s L-Sit Hold
6:00 AMRAP
10 Ring Rows
10 Ring Push ups