Skill

3 RFQ:

** Hard holds :20 ea.
** Horse pose :40

WOD

EMOM 20 (alt)

** 10 Strict pull-ups
** 12 Dumbbell bench press
** 8 ea. Bulgarian split squat
** 20 Banded good mornings

Swift

12-1:

** Russian KBS
** Hand release push-up