WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips PVC: Pass thru Fig 8 OHSQ SKILL: 9 Min EMOM Min 1 : 200m Run Min 2: ( :45 ) plank hold Min 3: 20 Hollow body rocks WOD: 3 Rounds: 21/15 Calorie Row 15 Burpees over Bar 9 Squat