| Warmup/flexibilty | 4 min. EMOM -5 feet together sqauts + 5 hollow arch swings Rest 1 min 4 min. EMOM |
| Strength | 14 min. EMOM E- 2 L-sit rope climbs O- 10 weighted parlellet pushup (get as deep as mobility/strength allows) |
| Skill | 8 rounds as able -4 alt. pistol to single leg jump -4 TTB -4 Bar MU |
| Core | 2 min. tabata – face up parellel hold on GHD
2 min. Tabata – face down parellel hold on ghd rest 2 min. – Repeat |
Developing Power & Strength through the use of the Olympic Lifts.
