Warm Up: 400 meter Run

10 Each Way 3-Way SPT

10 Yoga Push Ups

10R/10L Thoratic Rotations

10R/10L Single Arm Thrusters @light KB

Skill: 16 minutes FOR QUALITY:

20 Hollow Rocks / 20 seconds Hollow Hold

10 Suitcase Deadlift R + 10 Suitcase Deadlift L with a KB AHAP

20 seconds Side Plank Hold R + 20 seconds Side Plank Hold L

10 DB/KB Strict Press R + 10 DB/KB Strict Press L

*Rest as needed. Focus on form and technique!

WOD: 10 minutes AMRAP Of:

25 Thrusters @20/15kg

10 Ring Dips

10 Box Step Ups @2X24/16kg & 60/50cm