Skill/Strength:
Every :30 for 8 Rounds
1: Hollow Hold
2: Superman Hold
Metcon:
4 Rounds
8 Shuttle Runs (25ft down and back=1)
16 Alt. Pistols
7 Ring Muscle Ups
-Scale RMU to 7 Pulls+Pushes
-24 min cap
Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
EMOM 15
1: 4 Power Snatches at 65%
2: 3 Step In Box Jumps, pick height
3: 4 Skater Jumps
