Warm Up: 20 Standing SPT

60 seconds Dead Hang

10 Shoulder Taps Each Side

10 High Pulls each side @light DB

10 SIngle Arm Shoulder Press each side @light DB

Strength: 5X reps @65-70 % of 1RM

*2 second pause at the top of each rep,

WOD: 12 minutes EMOM Of:

#1: 5-12 HSPU

#2: 7-15 Pull Ups

#3: 25 Air Squats