Friday’s WOD:

Warm-up:

EMOM 12, alternating:
a) 10 Sumo Good Mornings, light
b) 12 (6L/6R) One Legged Squats, Shrimp Squats, or Shrimp Squats to Shin, control descent and maintain posture
c) 20 Steps Forward Crawl

Strength: 

EMOM 12, alternating:
a) 8-10 Supinated Grip Barbell Rows
b) 15-20 Hollow Rocks OR 0:30-0:45 Hollow Hold

WOD:

AMRAP 20:
21 Butterfly Sit-Ups
15 Chest-to-Bar Pullups
9 Strict Handstand Pushups

Extra Work: Hip Extension 4×15