Warmup
Row, Run, Ski or Ride 2 min
3x Max L-sit
3x10 Russian Swings
3x6-10 Ring Dips
Strength
16 min EMOM
Min 1: 5 Back Squats
Min 2: 5 Box Jumps
*Do box jumps higher than normal. Focus on landing with hips high.
WOD
10 min EMOM
5 Wall Balls (20/14)
5 T2B
5 Deadlifts (225/155 Max)
REC
Mobility instruction