Warm Up: 45 seconds HS Hold

20 Hip Touches (Beginners: 45 seconds Dead Hang)

30 Standing SPT

45 seconds Plank Hold

45 seconds Hollow Hold

Strength: Close Grip Bench Press 5X5 @~75%1RM

*Choose a weight that makes sense for a close grip hold.

WOD: 14 minutes EMOM Of:

#1: 3 Front Squats @80-85%%1RM (Advanced: from the ground)

#2: 7 STO each arm with a DB AHAP