Warm up
10 Rounds FT
5 Pull ups
10 Push ups
15 Squats
Every 2nd min. 25ft. HSW
25 min. EMOM
7 H/C Sit Ups + 3 Burpees
3 Rounds
30 sec. Hanging L-Sit
30 sec. Handstand hold or Elbow plank
Rx Program
Back Squat
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
10 Strict T2B
10 Min. Skill work
Pick a portion of your lift and work on corrective exercises
10 Min EMOM
E: 2 Rope climbs
O: 2 Pegboard climbs