Ryan & Janel

Warm-Up (7)

2 rounds
1/4 Mile A.D.
20 Mtn. Climbers 
10 Overhead Squat
5 Inch Worm Push Up

7 Min Strict Pull-up (1RB) EMOM 

Part I: Connectivity

9 Min EMOM

Min 1: 5 Strict Stand Dips 

Min 2: 30 Sec Hollow Rock Hold

Min 3: Rest

Part III: Conditioning (20)

4 x 3 Min AMRAPs

3 Burpees to Bar

6 Front Squats 95/30

9 Kettlebell Swings 

1 Min Rest