Skill: EMOM x 12, alternating movements
Min 1: :30 Deadbug Hold
Min 2: :30 Plank Hold
Min 3: :30 Wall Sit Hold
WOD: For Quality
100m Waiters Carry (non dominate arm)
30 Ring Rows
40 Seated DB/KB Strict Press (alt arms every 5 reps)
50 Hollow Rocks or Situps
100m Waiters Carry
