Warm up: 3 rounds
- 10 Burpees
- 10 Squat reach
- 10 Scap push ups
Skill:
- 20 Scorpion 20
- 20 Eagles 20
- 20 Hollow rock 20
- 20 Hollow arch 20
- 1 min. Plank 1 min
- 3×5 Push ups
WOD: 18 min. EMOM – work 40 sec:
- Pull ups
- Dips
- Battle rope
- Rows
- Rope climb
- Box jumps
- Push ups
- Box step ups
- Sit ups
Core: TABATA