Warm Up
Mobilize hips and calfs

30 cal row
30 mountain climbers each side
30 PVC OHS

Core
EMOM 9:

1: 30s Hollow hold
2: 30s Elevated ring dip hold
3: 30s squat hold (upright, no asian squat)

Strength
BACK SQUAT
Back Squat
4×2 @ 105% of 5RM

*Build up to weight first

Metcon
CF.18.07.12
5 rounds; 40:20

Ring dips (scale to box dips, if cannot do ring dips)
KB front rack walking lunges 24/16
Airbike Calories