“In pairs
s/set x3
Good Morning x12
Floor Press x12
s/set x3
OH Lunge x12
Russian KB Swing x15

WOD

“AMRAP 5 mins in pairs
12-9-6
a) Row Cals
b) Thruster
Rest 2 mins
AMRAP 5 mins in pairs
12-9-6
a) Thruster
b) Row Cals”

Skills

“3R- 80% HS Hold
30s L-Sit paralettes
3 mins rest
3R- 1L OH Walking Lunge e/arm
4-7 strict PU (weighted)
15 Hollow Rocks
EMOM x8
MU x3-5
Pistol x20 or Lunges x20″

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