A. Skill:
10min Alternating EMOM –
Even -> Depending on Skill Level
:10-12 False Grip Hold OR
3-4 Hollow/Arch Swing OR
2-3 Pull to Hips
You must be able to false grip hold BEFORE you can swing. You must be able to false grip hold AND swing with absolutely NO BEND in the knees BEFORE you can attempt pulling to hips.
Odd -> 0:30 HS Hold

B. MWOD:
Lying Hip External Rotation

C. WOD:
5 Rounds –
14 Wall Balls (20/14)
21 Double Unders
7 Burpees
-rest 60s before next round-

D. Post-WOD Recovery:
Quad Smash