11.1.21

Skill Development
6 min EMOM
O: 6 Back Extensions
E: 15 Hollow Rocks

6 min EMOM
O: 15 Hip Extensions
E: 15 Sit-ups

Metcon
10 min AMRAP
10 Hang Clean & Jerks @ 95/65 (RX+ 115/80)
2 Rope Climbs

Accessory
Max Effort Chin-ups x 4
Max Effort Ring Push-up x 4