Training WOD:
A) 7min to build to EMOM back squat weight
10min EMOM Pause back squat (3sec hold in bottom) for 3 reps every minute
B)Gymnastic Holds EMOM 5 Rds cycle through the 3 movements
20/20 work to rest
1) 20sec active hang in hollow
2) 20sec ring pushup support
3) 20sec superman hold with PVC
Set clock for 15 rds of 40 sec (Total 10 mins)
If you can’t hold 20sec split to 2x 10sec