Warm Up: 3 Rounds Of:

10 Wall Squats (3 seconds on the way down)

10 Empty Bar Push Press

10 Lunge & Twist (5 each side) – twsit towards the forward knee

Strength: Thruster 5-5-5-3-3-3.

*Build to a heavy 3 rep.

WOD: 14 minutes EMOM Of:

#1: 12 HPC @60/40kg (must be UB)

#2: 5-10 Strict HSPU / Pike Push Ups / HSPU On Box