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WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility

WIN & FIT
SKILL:
EMOM 9
MIN. 1: 20 V-Ups
MIN. 2: 45 Sec. Front Plank
MIN. 3: 30 Sec. Hollow Hold
LIFT:
4 Rounds
10 Back Squats @ 50% of 1RM
45 Sec. Wall Squat Hold
*Rest 90 Sec. between rounds.
WOD:
“18.0”
21-15-9
DB Snatch (50/35) (45/30) (40/25)
Lateral Burpee Over DB
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