Strength

3 Sets

8 Front Foot Elevated KOT Split Squats (DB in each hand) 

+

8 Pronated Grip Barbell Row

+

:20 Hollow Hold w/ PVC Overhead

-rest 1-2 minutes between sets-

WOD

“Mostly Bodyweight” 

10 Sets @ Increasing Paces 

2 Double DB Devil’s Press 

4 Toes To Bar

10 Air Squats

CAP 20