WOD

Warmup 500m Row 4 Dive Bombers 30 GHD Back Extensions Shoulder Therapy Foam Roll Skill EMOM for 20 minutes, alternating exercises:

Minute 1- 1 legless rope climb (2 Wall walks)

Minute 2- 40 ft handstand walk (one way all the way slide walk)

Minute 3- 50 double unders Minute 4 - :45 sec Wallsit WOD 15.5 Complete as many rounds and reps as possible in 9 minutes of:

15 Toes-to-bars

10 Deadlifts, 115#( 75#)

5 Snatches, 115#( 75#)