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 Snatches (135/95)