warmup:
12 PVC OHS
9 hanging knee raises
6 ring rows
Skills:
EMOM 12:
1: HSW or bear crawl
2: Strict TTB
3: Strict pull ups
AMRAP 20:
1000m Row between you and your partner
4 burpee slam balls each
6 DB Thrusters each
12 DB hang cleans each
24 DB STOH each