Warm Up 400 Meter Row 2 Rounds: 3 Strict Pull-Ups 6 Alternating Spidermans (6/side) 9 Slow Air Squats 12 AbMat Sit-Ups

then...

3 Front squats + 3 Strict press

3 Target toe taps https://www.crossfitinvictus.com/blog/bar-muscle-tips-drop-swing/   (at 1:50 on video)

3 Front squats + 3 Push press

3 Air chair swings

3 Thrusters

1-2 Bar Muscle-Ups or 1-3 TTB

WOD

12:00 EMOM

min1: 3 Thrusters- build load each round

min 2: 3 Bar muscle ups or 6 TTB

Post WOD

Option A: hollow holds

4 sets of :30 hollow hold/ :60 rest

Option B: Double Unders

mini-flight simulator- all DUs are done unbroken, rest in between as needed.  If you miss you need to begin missed set again.

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