2. Squat Complex
-Russian Babymaker x 5
https://youtu.be/3zStm0AgbNg

-Squat Thoracic Rotation x 5/side
https://youtu.be/Kuy4F_1Kzrs

– Lateral Band Walks x 10m

3. Blackburns x 10 reps (SLOW)
https://www.youtube.com/watch?v=0x6pKQDUH5o

Single Arm Plank x 10-20 sec/side

Single Arm Wall Prayer Stretch x 30 sec/side
https://www.youtube.com/watch?v=IXnOMg4sT9U

Front Squat 3-2-2-2-1-1
E3MOM x6

Front Squat for load:
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 90%

Split Jerk 3-3-2-2-2-2
E2MOMx6

Split Jerk for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

WOD
15 MINUTE AMRAP

250m/200m Row
15 American Kettlebell Swing 53/35lbs
4 Kipping Bar Muscle Up
20m Kettlebell Front Rack Carry 53/35lb

rest 30 sec after each round