WU:

-3 rds:

5 Inch Worm

5 Cat Cow

5 KB Goblet Squats w. pause in bottom

10 Hip exts (on ghd)

ST:

3x each:

10 Hip Thrusts (medium weight)

10 Ring Row (to ribs, parallel with floor, no FG)

EMOM 18: 9 rds

even – 14/12 Cal Row

odd – 30 sec. ME Russian KBS (70/53)

**score is total # reps of rkbs