Warm up: 3 in 3
Push-ups
Hollow Rock Hold
Air Squats
MOB: Hip Openers
Strength: 15’ to complete 3 x 3 Front Squats @ 75% of 1RM
WoD: For time
750m Row
Then,
21 – 15 – 9
Deck Squats
Ring Push-ups a) Ring Push-ups from Knees b) Hand Release Push-ups c) HRPU from knees
Then
250m Row
MOB: Roll Posterior Chain and Quads / Lax Pecs