IMG_6517.JPG

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