Warm-up:
200m Run then 3rds of:
Hang Sequence*
12 Wall Climbs
*10sec each of pronated grip, switch grip, opposite switch, supinated

Midline/Stability:
EMOM x 9
1) Strict T2B or Candelstick @3111 x 4-6 reps
2) Wolf Raises x 10 each side using med ball (14/10)
3) Arch Rocks or Arch Hold x 30sec

EMOM x 20
1) Row for Cal x 45sec
2) KB Lunges x 12
3) DU x 45sec
4) Ball Slam (25/15) x 30sec