Warm Up:
Run or Row
3 Rounds
10 scorpions
10 cossack squats
10 step ups w med ball
then
2 Rounds
:30 couch stretch (r/l)
:30 goblet squat hold
10 leg swings
Strength:
Back Squat
E2M10M
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
E3M9M
5 @ 85%
WOD:
18.0
21-15-9
DB Snatches (50/35)
Burpees over DB