Warm up

5 Min:
10m Duck Walk
10 Air Squats +5s Hold
8/8 Hang Clean & Press
30s/Side Calf Stretch

Strength (Lower Body)

Every 90 seconds for 9 total rounds (13:30 min.)
1: 8-12 Wide Stance Goblet Squats
2: 8-12 Good Mornings
3: 12-15 weighted Glute Bridges (feet elevated)

WoD:

EMOM x 12 Minutes of: (40 on / 20 s off)
1: Single Arm Hang C&J 2: Jump Lunges
3: Burpee Tuck Jumps
4: Rest Weekly

Challenge: Max L-Sit Hold