Warm up
10 Al bike
Then 3 rounds
30 second active hang
30 seconds of banded squats
30 second L sit
Strength
Back squat-Build a heavy 6
Conditioning
ABA
A-AMRAP2
5 chin ups
5 ring dips
B-Every 90 seconds
3 back squats
30 seconds of hollow rocks
Accessory
3x5 snatch grip deadlift
3x7 barbell hack squat
3 minute hollow hold
Oly WOD
EMOM5
3 snatch pulls
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