WOD: 10 rounds for time:
- 10 KB Swings (#53/35)
- 8 Ring Push Ups
- 6 Toes to Bar
- 4 Box Jumps (30"/24")
- 2 Bar Muscle Ups (mod: 5 ring dips)

Post:
1000 Row
or
500 meter row for time (1:40)

Missed the 20Min cap by 1:15. RX aside from 30" Box Jumps and Bar Muscle Ups. 24" box big personal progress, and bar muscle up just a matter of technique, strength is there! They are in my crosshairs!

2 - 2 - 2 - 2 Power snatch

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

EMOM 20
1. 20 m walking lunges
2. 10-12 ring row
3. 10-12 wall ball
4. 10-12 burpee

Find your 5RM of the day in the power clean

Touch & go

Core finisher

1 min Hollow
1 min Plank
30'' side + 30'' side
1 min Flutter kicks
1 min Situps

Superkids
5 x 12

Ninjat
6x6

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

lepoa

for 5 rds
DL x 3
HSPU max reps