12.14

wall squats x 10
TGU x 3/side
Good Mornings x 10
scap pull ups x 10
push up plus x 10

then

10 minute EmOM
odd = FS @ 75% x2 reps, first rep is pause in bottom
even = jump to hollow + 3-5 high kipping pull ups + 5 sec. hold on last rep and slow negative **can do this with MU if you can
+
6 minute EmOM
odd = 3 skater squats per leg (weighted)
even = DB bent over row x 5/side
+
For time:
30 thrusters, 75/55
30 burpees
30 cal on AB

Cool down
bench OH stretch x 2 minutes
wall stretch x 60 sec. per leg