Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
Back squat
3 x 6 reps @ 75%

WOD
"Slide"

3 Rounds for Time
50 feet sled pull- add 3 plates to the small sled (the rope is 10 feet)
200 feet farmer carry 53/35 each hand
20/15 bike cals




Finisher https://www.instagram.com/p/Ca0Pmn9lsda/
2 sets
20 Landmine Russian Twist (10 each side)
rest 15sec
20 Barbell Hollow Rock or no barbell
rest 15sec
20 Hang Clean High Pull (shoulder focus)- super light or empty barbell
rest 15sec
5/side Landmine Turkish Sit Up
rest as needed and restart