WARM UP

2 Rounds | 7 Min Cap
30 Sec Banded Lat Stretch e/s
5 x Scapular Pull Up (2212)
10.10 x Side Plank Hip Touch

TRAIN

2 Rounds
12.12 x Lateral Lunge RPE 7-8 (20X0)
30 Sec Rest
8-12 x Band Assisted Pull Up RPE 7 (20X0)
30 Sec Rest
30 Sec Hollow Hold
2 Min Rest

PERFORM

For Time | 20 Min Cap

10-1
Burpee Pull Up/Burpee Bar Touch
Dumbbell Squat Press at 22.5/15/10kg

2 Min Rest

1-10
Box Jump Over at 24/20″
Single Arm Kettlebell Snatch e/s at 24/16/12kg