STRENGTH:L-sit Max effort Holds
5 sets of ME (should be about 30sec version to start) on 2mins

-L-sit
-Chair Sit

10mins

WOD:(Checkmate)

2min on/ 1min off, 1 round

Bike
KB/SB Get-up
Hollow Rocks
Row (Cals)
Plank

Then 1min on/1min off 1 round
Bike
Hollow Rock
SB/KB Get-up
Row (Cals)
Plank

L1(Rx)- KB Get-ups- 53/35, GHD sit-ups vs. Hollows, weighted plank
L2(Scaled)- KB Get-ups 25/18
L3(Scaled)- SB get-up (on shoulder)

25min