Warm Up
Couch
Banded hips
7 min EMOM
5 goblets
5 head cutters
3 burpees
Strength
Dips and pull ups
Weighted 5x3
3 sec counts on way down
WOD
4 rounds for time
15 wallballs
12 KB swings (heavy)
9 kipping pull-ups
Post
60 ring hold leg lifts
Warm Up
Couch
Banded hips
7 min EMOM
5 goblets
5 head cutters
3 burpees
Strength
Dips and pull ups
Weighted 5x3
3 sec counts on way down
WOD
4 rounds for time
15 wallballs
12 KB swings (heavy)
9 kipping pull-ups
Post
60 ring hold leg lifts