Warm-Up
EMOM for 12 Rounds 
1: 30 Plank Hip Dips (alternating)
2: 30 second Frog Stand hold OR 45 seconds practicing 
3: ME Chin over bar hold (min 20 seconds)
4: 60' Farmers' carry

Skills 
EMOM for 10 Minutes 
1-5: 5 Push Press (from the floor)
6-10: 3 Push Press 
goal is to end at the same or heavier set of 5 from last week, heavier for the set of 3

Conditioning 
12 Minute AMRAP 
14 Ball Slams 
7 Pull-Up (unbroken)
14 Sumo Deadlift High-Pull (75/55)

Strength/ Accessory
4x10 Strict Press