Monday WOD

WARM-UP
4x[45s skip, 30s BB, 15s rest],
5 mins of  Pigeon stretch, wall squat stretch, shoulder bias stretches,
2x[10 reverse curls, 5 air squats 3s pause, 10s chin over bar ,    

STRENGTH
3x3 box squats,
3x[2 paused squat 8 hang ret+pull,
4x[3 rear squat, 2 chins

WOD
ML 17.4 16 Min AMRAP of
9-21-9, 15-15-15, 21-9-21 of
Row,
burpees,
thrusters. 45/30
Those not submitting swap row for ring rows