Warm up: Tabatta on each(break if needed):
hs hold
squat hold(active just bove parallel) with band
cal row
Stay on station and then rotate after 4rnds
Barbell prep- run over points of performance.
Strength: E3MOM x15mins(5sets)
Back squat x 8reps
Build to a heavy 8for the day
WOD
4min amrap:
5 knee raises(ttb)
5 burpees
straight into
4rnds
15 wb
15 overhead swings
