A. Skill:
EMOM f/ 14min –
Odd Minutes – :30 HS Holds (on wall or free standing)
Even Minutes – :30 L-Sit (hanging, on rings, or on parallel bars. Legs straight and hips @ 90 is “RX.” Progression is knees bent, but hips @ 90)
 
B. MWOD:
During your :30 rest on skill piece, do the couch stretch!
 
C. WOD:
21-15-9
T2B
Box Jumps (24/20)
 
D. Post-WOD Recovery:
Piriformis Smash w/ LAX Ball – 2min ea side