Warm up: 400m row, 5 pass throughs, 5 GMs
2 rounds: 10 sec L-sit, 5 push ups, 10 squats

3-5 mins Roll out

Skill: Toes to Bar skill review
4 min EMOM:
RX : 8 per min
S1: 6 per min
S2: 5 per min

Strength: Front Squat 12 mins
2 warm up sets
1x4 @60%
1x4 @70%
1x4 @80%
1x3 @70%
1x3 @80%

WOD: “Annie”
50-40-30-20-10
DUs (singles 3:1)
Sit Ups

Mobility: Wall Stretch, Quads, Shoulders

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