Strength work:

Back squats

3x3 @ 95%


Skill work:

Three sets of each then move on.

A.) 3x10 hollow rock to superman (10 total rotations)

B.) Then 3x10 seated DB press (heavy)

C.) Then 3x10 of feet elevated ring rows 


Class WOD:

2 rounds for time

100 double unders (x2 singles) 

50 wallballs 20/14

25 slam balls to shoulder (must show control)