-Warm Up-

 

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 groiners

:20 table top

 

 

-Strength-

 

Front Squat

 

3-3-3-3-3

 

 

-WOD-

 

3 RFT

 

25/20 cals assault bike

15 hspu

10 front squats