Warm up:
Row 750 m+12 burpees emom x 3 min*
*If your cardio sucks do this twice. Don’t let your heart rate get crazy. It shouldn’t feel WODish.
Mobilize
A) Class
B) 10 min AMRAP
5 squat cleans 205/135
10 bar facing burpees
C) 500 dubs. Emom 2 muscle ups including the start.
Accessory: 30 hip extensions + 30 hollow rocks + 1 min free standing accumulate hs hold x4 rounds nft