Warm Up

:30

a. easy row

a. pvc pass through

b. medium row

b. pvc squat + press

c. faster row

c. pvc good mornings

Mobility

• 90s/90s – LAX gluten w. int/ext rot
• 90s/90s – Seated Fig 4 Stretch
• 90s/90s – BB Tricep smash
• 90s/90s – Banded front rack stretch

Activation

x2

• 60s kb gob squat bottom hold
• 30s banded OH press

WOD

-E90 on 90 x 7 Rounds

• 2 clean to split jerk + 6 over the bar jumps

Rest 2 minutes

-EMOM x 12 minutes

• M1 – 4 snatch to balance
• M2 – 10 box jumps
• M3 – 6/6 prisoner lunges

Rest 2 minutes

-5 MIN AMRAP

• 30 air squats
• 20 mb slams
• 10 butterfly sit-ups