WARM UP

3 Rounds:

• 1 lot lap
• 5.5. fire hydrants
• 7 wall facing squats
• 9 HR pushups
• 7 empty bar front rack squats
• 5.5. active sampson

-then-

:45 pvc pass throughs
1:00/1:00 pvc front rack stretch
1:00 tactical frog

OLY

A. EMOM x 12 Min Perform:

• 2 Heavy FR Squats

Rest 3:00

B. Auxiliary – 4 Rounds:

• 8 GHB nordic curls
• 10 bench hyp. ext.
• 12 slide board abs
• rest 1:00

WOD

6RFT

• 4/4 SA DB squat snatch
• 6 K2E
• 8 burpee box jump-over