Mwod: Row 200m, Banded frog stretch x 2mins, Roll glutes x 1 min/side, Couch stretch x 2mins/side
Squat: 70% x 3, 80% x 2, 90% x 1, 95% x AMAP
Crab walk 3 x 5/way
B1) Step ups 3 x 10/leg
B2) Pull ups 3 x AMAP
WOD: EMOTM x 12 mins
3 Power Cleans
5 Box Jumps
3 Push ups
Squat: 70% x 3, 80% x 2, 90% x 1, 95% x AMAP
Crab walk 3 x 5/way
B1) Step ups 3 x 10/leg
B2) Pull ups 3 x AMAP
WOD: EMOTM x 12 mins
3 Power Cleans
5 Box Jumps
3 Push ups
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