Warm Up
Mobilize shoulders and hips

3 rounds
1 lap run
10 OH DB walking lunges
10 Ring rows

Core
Core activation:
EMOM 9:
1. Hip dip hold 30s (L-sit)
2. Single leg wall sit (15s each)
3. Hanging L-sit 30s
Strength
STRICT PRESS
Strict press
3×1 @ Tempo 213X 90% OF 1RM

*If feels good go for a 1RM

Core WOD (optional)
Metcon
CF.18.08.31
21-15-9
Front squats
Ring dips

*After every round 30 DU