Warm -up:
EMOM for 9 mins rotate through the movements:
Min 1 : 8-10 alternating pistols
Min 2 : 2-5 strict pull ups (3 controlled negatives)
Min 3 : 30 sec L- sit from hang
WOD :
3 Rounds
2 Rope climbs
25 calorie row
30 OH barbell lunges (45/35)
After party:
Tabata hollow rock
focus on 20 secs of work rather than a score