Skill –
5rds each – 10sec ON/10sec OFF:
Alternate Hollow Hold & Superman Hold
4rds – 20sec ON/10sec OFF:
OH Plate Hold on Toes
4rds – 20sec ON/10sec OFF:
Plank/HS Hold, or Wall Walk to Hold
5m HS Hold/Walk Practice

Then,
For time:
“Diane”
21, 15, 9
Deadlift (225/155)
HSPU

“There are many ways of going forward, but only one way of standing still.” – Franklin D. Roosevelt