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