Warm up
5 minute full body flow
3 rounds
20 sky reaches total
10 pistols/assistols/30 air squats
10 ring rows
10 face pulls
Strength
Front squat
Emotm 20
0-5 5 reps
6-10 3 reps
11-15 2 reps
16-19 1 rep
WOD
Amrap 11
30 wallballs
20 pull ups
10 thrusters
