Warm up:
3x
Shoulder Raises – 10
Scapula Push Ups – 10
Hollow Rock Hold – 10”
Wall Squat – 5
Mobility
Skill:
Cluster
Rx 6×1
Scale/Fit 5×3
Wod:
12-9-6
Burpee over Bar
Front Squats
Rx 60/40
Scale 40/30
12-9-6
Calories Row/bike/Ski
Thruster
Rx 40/30
Scale 30/20