2 rounds
30 second KB march right side* check notes
30 second KB march left side
10/side shoulder taps
10 each leg side plank hip abduction
15 seconds/leg standing straight leg hold


Strength
3 sets
8 Half Kneeling DB Lift and Chop/side- move DB over the leg that's in front
5 Strict DB Press/side
10 DB Push Press/side

Home Weightlifting
Snatch balance + OHS  4 sets of 3 reps each movement
slow motion snatch 4 sets of 3 reps



WOD
5 RFT
8 DB hang snatch on the right side
16 DB overhead hollow body flutter kicks
8 DB hang snatch on the left side
200m run
Rest 1:00
sub running for shuttle runs 10 x 10m or box step/stair step ups x 20


Core Burnerhttps://www.instagram.com/p/B-chpesBU9Y/
Try for 3 rounds:
.
-push up shoulder taps x10each
-mtn climbers x15each
-side plank rotations x 8each
-star reaches x8each
-bear crawl knee extensions x 10each
-side plank leg raise x 10each