Skill/Strength:
EMOM 8
1: 30-45 sec Hollow Hold
2: 30-45 sec Face Down GHD Plank Hold

Metcon:
2 rounds, each round for time
15/12 Echo Bike Calories
15 Power Cleans 135/95lbs
15/12 Echo Bike Calories
15 Thrusters 135/95lbs
12/10 Echo Bike Calories
12 Power Cleans
12/10 Echo Bike Calories
12 Thrusters
9/8 Echo Bike Calories
9 Power Cleans
9/8 Echo Bike Calories
9 Thrusters
-Rest 5 min between rounds
-30 min cap

Mandatory Mobility:
3 min glute smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
3 Rounds for quality
16 Medball Russian Twists 20/14lbs
10 Back Extensions