STRENGTH

EMOM 12'
1: 4 Negative Incline Push up (5-6s eccentric)
Rx: Negative Push up
2: 4 Negative Feet Assisted Pull-up (5-6s eccentric)
Rx: Negative Pull up
3: 20-30s Hanging Leg Raise Hold
Rx: 20s Hanging L-sit Hold

WOD

Every 3 minute x 4 sets
10 Alt. KB Gorilla Row @2x16/12kg
14 Goblet Squat @1x16/12kg
18 USA swing @1x16/12kg

Rx+:
Double KB Gorilla Row @2x24/16kg
Kettlebell @24/16kg

ACCESSORY

3 rounds of:
5 Scapula Pull up w 5s pause at top each
5 Scapula Push up w 5s pause at top each