Skill (15 min) — EMOM 15 (rotate)
Min 1: TTB Drills (Hollow/Arch/Beat/Contact)
Min 2: Kip Swings or Knees-to-Chest
Min 3: Rest / Coach feedback
Workout (For Time — 8 min cap)
21-15-9 → Toes-to-Bar + Wall Balls (20/14 lb)
Scaling
Beginner → Hanging Knee Raises + WB 10/8
Intermediate → Knees-to-Chest + WB 14/10
