Warm up

• hip and ankle stretch
• 2x duck walk
• 10 air squats
• 10 ring rows
• 10 hollow rocks
• 10 superman

STRENGTH Pause Back Squats 5 x 5 *Hold the bottom position for 3 counts on each rep. WOD 15 Minute AMRAP 12 1- Arm O/H squat -MW 9 Power Snatch @ (115/80)/ MW 6 Bar Muscle Ups/ 6 pulls up and 6 dips finisher 5/5/5 run – bike – row