Skill/Strength:
EMOM 12
Odd: Row 14/12 Cals
Even: 10 Burpees Over Rower

Metcon:
6 Rounds
5 Devils Press 50/35lbs
8 Alt. Pistol Squats
15 GHD Situps
15 min cap

Accessory Work:
3 Rounds for quality
5 Slow Negative HSPU to 6” deficit (kick up to lockout, slowly lower yourself down, come off wall)
5 Slow Negative Strict Pullup Descents (jump up to the top of a pullup and slowly lower yourself down)

Mobility:
3 min glute smash per side