Warm Up: 10 arm circles, 7 good mornings, 10 OHS w PVC, 15 sit ups
2 rounds: 200m run, 10 sec bar hang, 5 dips

Mobility: 5 mins: Sampson x 2, pigeon x 2

Strength/skill: OHS/L-sits
warm up sets of OHS 2x3@50%
10 min EMOM
Odd mins: 3 OHS @60% (can use rack or from ground)
Even mins: L-sit 10 sec, rest 10 sec, then L-sit 10 sec, rest 30 sec

WOD: 9 Min AMRAP
3 leans 155/105 (65-70%)
8 Pistols (4 each leg)
8 toes to bar
16 AKBs 53/35

Mobility: lumbar, quads, shoulders

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