WARM-UP: :30 drills X 2 Air squats Alt lunges Bottom squat hold Push ups Sit ups 200m Run SKILL: 5 Min to build to 80% 10 min EMOM Odd – 2 BSQT @ 80% of 1RM Even – 5 Strict HSPU WOD: Cindy Full of Grace 3RFT (18:00) 3 Rounds of Cindy -5 Pull ups