Warm Up: 60 seconds HS Hold (Not wall facing!)

45 seconds Hollow Hold (Accumulate)

10 Yoga Push Ups

10 Shoulder Taps each side

10 Single Arm Shoulder Press each side @light DB

Strength: 14 minutes EMOM Of:

#1: 3 Bench Press @65-75%1RM

#2: 30 seconds Hollow Rocks/Hold

WOD: 12 minutes AMRAP Of:

150 meter Row

12 Wall Ball @20/14lbs

12 Alternating DB Snatch @22.5/15kg

12 Single Arm DB Push Press @22.5/15kg (6R/6L)