Warm Up

:60s – easy row + inch worms

:60s – medium row + inch worms + active sampson

:60s – fast row + inch worms + active sampson + jumping jacks

-then-

• 90s/90s lax front rack smash
• 60s/60s banded front rack stretch
• 60s wrist stretch – prayer/rev prayer (30/30)
• 90s/90s seated figure 4 – gluten stretch

-then-

• 60s kb bottom squat hold

Strength

a1. 5×6 front rack squat

a2. 5×12 mb ab throw-wall

*rest 2 minutes

WOD

6 RFT:

• 10 thrusters
• 10 CAL rows