WARM UP:
CTC before each movement
20 Pelvic raises
20 Walking lunges
10 Inch worn with push up
20 Air squats
10 Burpees
SKILL:
16 Min UNBROKEN EMOM
Min 1: 15 Wallballs ( 20/14 )
Min 2: 20 abmat sit ups
Min 3: 10 SB to the shoulder ( 70/50 )
Min 4: 10 Burpees
WOD:
3 Rounds Not for Time
4 Bench press @80-85%
8 Alt KB one arm rows ( each arm )
12 DB Zottman curls