WU: 600m Row

then-

2 rds:

30 sec Goblet squat hold

10 Lateral Leg Swings

30 Sec Couch stretch

30 Sec Superman hold

 

ST:

Back Squat x 2

Work up to 90% for a double.

MetCon:

7 Min. AMRAP:

25 Wall Ball Shots (20/14) *10′ for M/F

15 Toes-to-Bar

5 Squat Snatches (70% 1rm)

*snatches are meant to be heavy, slow it down here and keep it pretty*