Warm Up: 10 No Jump Burpees

10 Yoga Push Ups

20 Alternating Lunges

30 seconds Hollow Hold

30 seconds Dead Hang

10 empty bar Strict Press

Strength: 18 minutes EMOM Of:

#1: 5 Strict Press @60-70%1RM

#2: 30 seconds Hollow Hold

#3: 12 Alternating Front Rack Lunges @2KB AHAP

WOD: 10 minutes AMRAP Of:

12 Wall Ball @20/14lbs

12 TTB

12 DB Burpees @2X15/10kg