Warm Up
EMOM for 9 min
Alt 3 walk walks
10 reps squat theraphy - facing wall arms extended in overhead pos. squat to bottom pos. of squat
2 x's high knees up butt kick back

MOB
LAX Ball Gap and Smash
Inside Line :60
Outside Line :60

Conditioning
Warm up then
1X20 reps Back Squat @60-65% of 1RM

WOD
Cash in: Long Lap
5 rounds for time:
30 DU's
20 AB Mat Sit ups
10 Goblet Squats
Cash Out: Long Lap

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