Warm Up:
Run or Row
2 rounds
10 cossack squats
10 russian baby makers
10 mtn climbers
10 kb squats with pause at bottom
10 leg swings
2-3 mins hip mobility
Back Squat
E2MOM
0- 5 @ 55%
2- 5 @ 65%
4- 3 @ 75%
6- 2 @ 85%
8- 2 @ 90%
10- 10 @ 80%
WOD:
5 min AMRAP
10 hrpu
10 wall balls
-rest 5 mins
5 min AMRAP
3 rope climbs
30 du’s