warm up: 3 rounds

10 OH wrist extensions
8 L/R single arm ring row
5 L/R handstand shoulder taps
10 hollow rocks

Workout#1: EMOM 10, Alternating

5 Deadlifts, pick load
5 shoulder press, pick load

Workout #2: Every 4 mins for 20

9 Pull ups
40ft weighted DB bear crawl, pick load
:30 hollow holds

RPE 6: Slightly uncomfortable, starting to breathe heavier