mobility: 10 prone dislocates + 60s couch stretch each side + wrist flow
warm up: 3 rounds
150m stiff legged row(no legs) + 10 overhead squat (45/35) + 5 box jumps
1) Emom every 2 for 10
2 snatch grip push press
2) Emom every 2 for 10
2 OH Squat
conditioning: recovery
10 Min run/bike/row
intent- choose your recovery endurance of choice and go at a recovery pace for 10 mins.