MONDAY WOD

WARM-UP
10 Sh 10 paused prone retractions, 8 Sh 10 paused hang retractions. 6 Sh 10 core rocks or leg lifts, 4 Sh 10 weighted Glute lifts, 2 Sh 10 paused goblet squats. 5 cat skins, 12 wall or hip walkers. 

STRENGTH
6x[3FSq, 3 HSPU

WOD
12 min AMRAP
30 DU,
8 PP 50/35,
8 KBS 32/24