Warm Up:

20:10 x 3

• stork stance hold(right) + KGSU-roll over-superman-roll back and repeat + stork stance hold(left)
• rest 60 sec
• side plank hold (right) + bottom squat hold + side plank hold (left)
• rest 60 sec

Mobility:

• :45/45 t-spine floor trace
• :90 SMR upper back
• :90 Childs pose

STRENGTH

5 Rounds:

• 6.6.4.4.2. BB Seated L Floor Press
• 10 kneeling OH MB throw
• rest :90

WOD

EMOM x 25 Minutes:

• M1 – 5 barbell hang power snatch
• M2 – 5 UH Pullups + 20 high knees in place
• M3 – 10 Double DB Speed Rows + 5.5. power step ups
• M4 – Rower sprint until :30 mark
• M5 – 12 Jack Knives