Skills
3 sets of:
1 Max Effort L-sit hold
15 hip extensions on GHD or partner-spotted on bench
:15 hang from bar in hollow
Strength
Press (4×3 @ 70-75% of 1RM)
-Superset with-
4×8-10 feet-elevated ring row
Metcon
For time:
75 double unders
25 wall balls
25 shoulder-to-overhead 135/95
25 wall balls
75 double unders
