Warm up: 7 pass throughs, 7 GMs, 10 V-ups, 2 inch worms
2 rounds: 10 squats, 1 hand stand walk or hold for 10 sec (box handstand or wall walks can be used also)

3 min roll out

Skill: Wall Sit/hollows
4 min EMOM:
30 sec wall sit, then 7 sit ups

Strength: Front Squat
5-3-3-3-3, 60%——> 80%

WOD
21-15-9
Cleans 135/95
Toes to bar

Mobility: lats, Sampson, quads

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