Warm up
Walking hip flexor 70′
Walking hamstring 70′
90/90 2 minutes each side each direction
Then
3 rounds
5 swimmers
5 prone press
5 walkouts
Strength
EMOTM 20
3 hang power snatch
WOD
6 minute cap
50 pull ups
Amrap
Deadlifts
Warm up
Walking hip flexor 70′
Walking hamstring 70′
90/90 2 minutes each side each direction
Then
3 rounds
5 swimmers
5 prone press
5 walkouts
Strength
EMOTM 20
3 hang power snatch
WOD
6 minute cap
50 pull ups
Amrap
Deadlifts