Warm up:
2500 m row
Mobility
A) 6×3 back squat… same load across
B) class WOD(your only pure CF workout of the day. Slay it.)
C) 4×12 (each leg) Bulgarian split squat
D) 10 min emom
Even: 15 ghd sit-ups
Odd: 15 hip extensions
E) every 3 min for 9 min
Max effort set of freestanding shoulder taps. Minimum per set is 20. So if you don’t get 20 then kick up again and get there.