110 min

1.HSW
- HS hold drills
- HS shoulder taps
- Walk towards wall

2.Butterfly pull up
E2MOM x 4:
12 pull up
Easy bike between sets

3.Metcon
E4MOM x 6, alt. between A & B:
A)
40 DU
12 HSPU abmat
16 cal AB
Times: 2.51, 2.48, 2.44

B)
12 CTB
12 pistol squat (to ball)
12 BBJO
Times: 2.32, 2.29, 2.22

4.Accessory
EMOM6:
1) 10 low ring row
2) 12 push ups