Warm up

500m Row

 

Coaches warm up

 

EMOMx8: 1 Squat Snatches (85%)

 

Rest 4:00

 

EMOMx8: 1 Squat CJ (85%)

 

“For Time”(test#3)

Karen(10’ Time Cap)

150 wall balls 20/14

 

Extra Credit

3x1:00 side plank hold on elbow

1x100 banded pull aparts