Warm up:
3x
Reverse Lunge – 10
Hollow Rock – 15
Hip Extension – 20
Mobility
Skill:
Front Squat
1×5 50%
1×3 60%
1×2 70%
1×1 80%
1×1 Heavy
Alterna
Isometric wall squat
5×40”
WOD
Emom 12’
M1 Wall Ball – 15
M2 Hang Squat Snatch – 10
M3 V-Sit up – 20
M4 Rest
Rx 50/30
Sc 40/25