Warm Up:
EMOM for 9 minutes
45 sec forearm plank hold
12 Air Squats
NJ Sprint

Mob: 
2 min per side calf smash on KB
  
Strength: 
Week 3 Pause Front Squats
3x3@70% w/ 2 sec pause at the bottom
(one one thousand, two one thousand,,, : ) 


WOD: 
3 Rounds for time:
50 DU's or 100 Singles
15 V- Ups
15 DB Thrusters (35#/50#)

Cool Down: 
Downward facing dog press heel to floor- walk out legs 

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