1 . emom 12 min
1st min 20 hollow rock
2nd min 4-6 skin the cat
3rd min 20 superman rock
4th min 1-2 legless rope climbs
2 . 5 rounds of
10 dual db snatches
4 wall walks
12 pull ups
time cap 11 min
3 . 3 sets of
10 barbell biceps curl
10 barbell overhead triceps extensions
