Warm up: 3rnds:
40sec hs hold, 20 sec rest,
30sec LSit hold, 30 sec rest
Movement prep: scopians + reach for the stars
Strength: E2mom x 12mins:
back squat x 5(build to 5rm)
then e2mom x 4mins set at 95%, set at 90%
WOD
7min amrap: ascending ladder
1 thruster
1 burpee over the bar
2,2
3,3
4,4
Etc
