BARBELL
1) Barbell Warm up
2) Back Squat 1×20 @ 70%

ACCESSORY
5×3-5 Active Shoulders +Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups

BODY-WEIGHT ONLY
RX / For time / 15 cap
Row 750m
-then 21-15-9
Strict Push-ups
Hollow Rocks
-then
300 Single-unders
________________

RX+ / For time / 15 cap
30 Cals Bike
-then 21-15-9
HSPU
Straight Leg T2B

KICKER
For Time:
Accumulate 2 minutes of Hang Hold