A.
15 min Alt EMOM; [5x each station]
A1. Floor Press x5; working up in weight
A2. Hollow Rock x15
A3. Strict Pull Up; x 3 - slow, 3-4 sec down weighted if possible
WOD:
15 min AMRAP
200m Run
15x KB Swings 53/35# [adv 70/53#]
12x Burpee 9x Pull Ups [Chest to Bar adv]