Warm-up 3x 20 Jumping Jacks 5 Inch worms w/ Push up 5 Wrist Push Ups 5 Superman to Hollow Skill Work 4 Rounds of Superset: 5-8 Negative HSPU ( 3-4 seconds on the descent) (sub Seated Heavy Negative DB Press) 5 Turkish Get Ups (each arm) (KB or DB) Rest 2 mins between sets then 4 x :20 on/:40 off Ring L-Hold WOD For Time: 15-12-9-6-3 Burpee Box Jump Over (24/20) Double DB Snatch (40/25) *15 min cap
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