Warm Up:

6 Minute AMRAP:
8 Knees to Elbow
6 Inch Worms
10 Kang Squats
20 sec. Arch Hold

Strength (Lower Body)
3 Super-Sets of:
12 Alt. Odd Object Front Rack Lunges
16 Alt. Odd Object Front Rack Reverse Lunges
12 Tempo Good Mornings

Into Max. Effort: Hollow Hold

– rest as needed between sets

Wod

EMOM x 12 Minutes:

(work for 50 sec. / rest 10 sec.)
1.: Odd Object Front Squats
2.: Odd Object Hang Clean & Jerk
3.: Weighted Knees to Elbow