Warm up
3 rds
5 reverse Nordic curls
5 cat/cows
6 lunge and reach (total)
6 sky reaches each side
5 sa high pull each arm
5 sa ring rows each arm
18 minutes

Strength
Box squat
Before sets perform 3-5 compression squats
5×5

Wod
Emotm 15
Minute 1
Lunging wallballs
Minute 2
Db snatch
Minute 3
Cals

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