WARM-UP: 9:00 EMOM M1: 15 Cal Row M2: 15 Russian KBS (24/16) M3: 15 Thrusters with empty barbell SKILL: 2 X 20: Banded Monster walks – Forwards – Backwards – Left – Right 2X 10 Squats with bands just below knees WOD: 20 STO (155/015) 50 Ab mat sit-ups 30 Burpees over the bar 50