10 Calorie Assault Bike - 10 Empty bar OH Squats
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Skill: 10 Mins Practice - pick you movement depending on skill level
Hanging Knee Raise
Knee to Elbow
Toe to Bar
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Strength: OHS - 10 x 2 OTM @ 70% (Dynamic Speed)
*focus on movement pattern
*use a closer grip if mobility permits
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WOD - Part A - start at 00:00
21-15-9
Overhead Squats - 65/45 L1, 95/65 L2, 135/95 L3
Hanging Kee Raise L1, K2E L2, T2B L3
Rest the remainder of the 12 minutes
Part B: start at 12:00
EMOM x 8 Mins
Odd - 10 Ring Rows L1, 5 Pull Ups L2, 5 Strict Pull Ups L3
Even - 10 Wall Ball 14/10 L1, 15 Wall Ball 20/14 L2, 20 Wall Ball 20/14 L3