Warmup
warm-up
bike or row
bike or row
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
5x10sec ea cobra to child pose
grab a db or kb and complete 2x15 s2oh
Skill Work
"9 min emom Press Complex
3x 1 strict, 1 push, 1 jerk"
3x 1 strict, 1 push, 1 jerk"
WOD
1000m row buy in
5RFT
10 toes thru rings
5 OH squat 135/95
5RFT
10 toes thru rings
5 OH squat 135/95
