Skill

Split jerk
1 rep EMOM for 12min

WOD

4 RFQ

** 12 Banded hollow rock lat pulls
** 4 Evil wheels
** 12 Barbell curls
** 20 Banded triceps
** 20 Iso delt raises (10ea.)

Swift

EMOM 10

** 10 Wallballs
** 5 Up downs