3 rounds at warm up pace
200m row or bike
12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A
12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw
One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB


Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/

Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



WOD
18:00 EMOM
min 1-40 feet seated sled pull- add 2 plates to sleds
min 2- DB hang clean and jerk x 7 each side  50/35   35/20
min 3- 30 second table top hold 
min 4- 250/220m row
min 5- 8 DB step ups  50/35   35/20
min 6- 2-3 wall walks- sub handstand walk x 25 feet


Post WOD:  core
3x

:30 Hollow Hold

10 Hollow Rocks

10 V-ups