Warm Up:8:00 EMOM min1: 10 cal assault bike min 2: 10x back extensions - GHD or superman style min 3: 10 x kipping swings on rig min 4: 15 x goblet squats

then... :45 band assisted perfect stretch each side :20 spiderman stretch each side :20 superman hold 10 x wall squats

Skill: Back Squats 6 reps@ 65% 4 reps @70% 3 reps @75% 2 reps @80% 4-6 reps @65%

WOD: 3 RFT 12 cal row 12 power snatches 95/65 12 wall balls 20/14 12 TTB or hanging knee raises *the goal is to cycle through quickly trying for UB sets