Warm Up:
3 Min DU warm Up/practice
9 min EMOM
1-10 shoulder taps
 2- 6 roll from hollow to arch (on floor)
3- 10 jump squats

MOB: LAX Ball Smash TFL 

WOD:
20:00 EMOM
Even: 10 burpees
Odd: Row 150 meters or NJ Sprint  

Cash out:
3 x 1:00 weighted front plank (plate on low back)
Rest :60 between sets

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