Warm up:
3x
Burpee – 8
Pull up Hold – 10”
Ground to Overhead – 10
Mobility
Skill:
4x
3 Front squats + 6 Back squats
Wod:
Emom 16’
M1 – Box Jump Overs – 15
M2 – Run – 100m/200m
M3 – Hspu – 10
M 4 – L-Sit Up (plate) – 15
Warm up:
3x
Burpee – 8
Pull up Hold – 10”
Ground to Overhead – 10
Mobility
Skill:
4x
3 Front squats + 6 Back squats
Wod:
Emom 16’
M1 – Box Jump Overs – 15
M2 – Run – 100m/200m
M3 – Hspu – 10
M 4 – L-Sit Up (plate) – 15