5’-10’ Free Flow

2RNFT Partner banded squats (5 around the top of the knee + 5 around the ankle) 45” Banded ankle stretch 10 Hollow Rocks 8 Empty Barbell OHS

Strength 3 RM OHS

3x10 Windmill each side **this should be heavier than your warm up weight

4 sets of 15 unbroken thrusters *rest as needed between sets **Do not need to set the bar down between sets

10’ AMRAP 30” Plank on hands 10 Strict Toes to Bar/Knees to Elbow 30” Hold on top of rings 10 leg Raises(hands on belly) 30” plank on elbows 10 Hollow rocks