WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Hollow/Arch Swings SKILL: 12 min EMOM M1: 4 BSQ @ 70-80% M2 and M3: 8 Half Kneeling DB Arnold Press (8 per arm) WOD: 12 min AMRAP