Skill: 1 count hold in hole
Lvl 1 5s x 5 Russian pushups
Lvl 2 5s x 5 Russian box dips
Into:
2sxME DIPS / pushups

Wod:
21-15-9
Pull-ups + burpee box jumps
Into: 100’ HSW
THEN
10 min to establish 3rm Back squat

Core buy out:
Tabata hallow hold