Warm up:
3x
Frontal raises – 10
Lateral raises – 10
Leg pikes – 10/10
Mobility
Skill:
Emom 10’
M1 L-Sit Up – 20
M2 Russian Twist – 40
WOD
Amrap 12’
10 Strict Pull ups
10 Hang Power Snatches
1 Rope Climb
100m Run
Rx 50/30
Sc 40/25
Fit 20/10