Skill
Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
WOD
EMOM 12:
Odd min | 2 Leg Less Rope Climbs / 2 Turkish Get Ups
Even min | Max-reps devils presses (15/22.5kg)
Stretching
1 set:
1:00 scorpion stretch/side
1:00 childs pose stretch