Warmup
Row 500m
3 Rounds
5 HSPU
10 GHD Hip Ext
15 Air Squats
Strength
5x3 Back Squats
*3 Sec Pause in the Bottom
WOD
20 min EMOM
Min 1: Run 1 Lap
Min 2: Lsit :30
Min 3: Hold 2 DB's Overhead
Min 4: 10 Pistols
REC
30 Strict Pullups for time
Warmup
Row 500m
3 Rounds
5 HSPU
10 GHD Hip Ext
15 Air Squats
Strength
5x3 Back Squats
*3 Sec Pause in the Bottom
WOD
20 min EMOM
Min 1: Run 1 Lap
Min 2: Lsit :30
Min 3: Hold 2 DB's Overhead
Min 4: 10 Pistols
REC
30 Strict Pullups for time