Warmup
Row 500m
With an empty barbell do:
3 Rounds
6 Good Mornings
6 Back Squats
6 Overhead Press
6 Front Squats
6 Bent Over Rows
Strength
3x10 Back Squats
*Work up in weight. Practice keeping form perfect through all reps.
WOD
21 min EMOM
Min 1: 30 Double Unders
Min 2: 20 Abmat Situps
Min 3: 1 min Wall Sit
REC
3x8 Knee Jumps
3x4 Dball or Medball