-Warm Up-
2 rds
10 m crab walk
5 push ups downward dog
20 sec bottom of the dip hold
5 dumbell rows
10 eccentric ankle dorsiflexion
3 wall walks
-Strength-
EMOM 10
in 30 secs perform a Max set of:
Min 1: Hollow Push Ups
Min 2: Pike Headstand Push ups
After Party
5 sets superset:
30 Sec Weighted Hollow Hold
Bar is Extended overhead
3 x 3 Position Iron Cross Pull Down
-WOD-
10 minute cap – 2 heats
15-12-9-6-3
Box jump overs
5-4-3-2-1
Ring muscle ups Or x2 pull-ups
