Warm Up
2 rounds

row/bike/jump 1:00
touchdown squats x 8/side
single leg v-up right + left + two leg v-up x 5 reps
glute bridge + leg lifts x 40 seconds



Strength
EMOM 12:00
min 1 OH carry 50 seconds right side, next round 50 seconds left side
min 2 standing hollow/arch drill x 15 reps + 3 kip, cadence complexes
min 3 clean grip deadlifts x 6- 8 reps @ 3131


WOD
Open 13.4
7:00 AMRAP
3 clean & jerk 135/95 115/75 95/65
3 TTB- sub hanging knee raises
6 clean & jerk
6 TTB
9 clean & jerk
9 TTB
keep adding 3 reps to each movement until time expires

Core Finisher
Kristi O’Connell (@kristieramo) • Instagram photos and videos
3 rounds

15 seated Leg Lifts
15 DB Ceiling crunches
15 Hip Lift Leg Lower

*rest up to 1 min between rounds