WARM-UP
EMOM x 9 min
1 = 6 Barbell Deadlifts + 6 shoulder press
2 = 13/10 cal row
3 = :15 ring plank hold + :15 hollow body hold
STRENGTH
Gymnastics test
ME HOLLOW BODY HOLD
WOD
CF TOTAL”ish”
10 min each – strict time cap
Find – 1rm
Deadlift
Shoulder press
rest 3 min
500m row for time
